EMOM Skill Work and AMRAP

Posted: 17th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

(No Measure)

10 minutes of:

Row 10 calories

10 jumping rope pull-ups

10 push-ups

10 push press w/ PVC

10 Hollow rocks

Metcon

Metcon (No Measure)

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents

Subs: 5 supine rope climb drills and 5 foothold drills.

Minutes 4-6 & 13-15 – Nose to wall Handstand Hold (accumulate 1 minute)

Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps
Rest 5 minutes and set up for next WOD.

Metcon

Reps/calories WOD (AMRAP – Reps)

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Kipping Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 3 minutes
*sub HSPU with hand release push-ups if needed.

*NO bands for pull-ups. Start from dead hang and pull like crazy.

Buy-Out

(No Measure)

Hold squat for 5 minutes.

Stretch last for 2 minutes each arm with band or ring.

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