Tuesday 21st June WOD & Barbell

20th June 2016

CrossFit Southern California Regional 2012

CrossFit Southern California Regional 2012

WOD 1

MOTM: Pull Up Strength

EMOM for 4 mins:

  • min1: 30 secs max strict pull ups
  • min2: 30 secs of max strict chin ups
  • min3: 10-30 secs max hold at the top
  • min4: 3-5 kipping pull ups

EMOM for 10 mins:

  • 10-30 sec handstand hold
  • 10 single deadlifts
  • 5-10 clapping push ups /push ups
  • 4 eccentric pistol with roll back
  • 10 floor bridge with 2 sec hold

Barbell: Test Week

  • 1RM Back Squat 
  • EMOM for 7 mins; 2 power snatch *must increment load each round so 7 increments in total
  • Deep squat mobility

WOD 2

7 rds for time:

  • 5 floor press @ 70/45
  • 10 pull ups
  • 15 pistols /scale

*13 min timecap

 

 

 

 

 

 

 

 

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