Week 6 Day 1

Posted: February 5, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1 x Row 500M

2 x through:

10 Goblet Squat

10 KBS

4 Turkish Get Ups

Shoulder Press (3@63% 3@72% 3+@81%)

Bent Over SA Dumbbell Row (4×12)

Metcon (AMRAP – Reps)

LURONG WOD 4

Men

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean at 185 lbs.

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round

Women

Complete at Many Reps as Possible in 12 Minutes:

Opens

1 Clean at 125 lbs.

2 Chest to Bar Pull Ups

2 Cleans

4 Chest to Bar Pull Ups

3 Cleans

6 Chest to Bar Pull Ups

4 Cleans

8 Chest to Bar Pull Ups

Continue increasing in 1:2 Ratio each round
**Coaches – This couplet is an ascending ladder and a 12-minute AMRAP. Encourage your athletes to pick the right level so they can keep moving. However, encourage athletes who may only have singles of pull ups or chest to bar to try the higher level. The rep counts are lower at the early stages of the workout, so see how far your athletes can push themselves. Barbell Loading are scaled differently for men/women and for Opens/Master/Masters+ athletes.

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