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11/03/2019

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Wolfe Den CrossFit – CrossFit

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Strength/Accessories

Bar muscle up strength (every 2:00 for 7 rounds)

* Goal – 7 strict unbroken pull-ups

1 – 4×5 sec lowers (if you don’t have stirct)

2 – AMSAP – then 5 sec lowers

3 – 7 Strict unbroken

4 – ME or add weight

https://youtu.be/nQ_Xjilp6QY
AMSAP – as many strict as possible

Skills

complete either A or B

A: Bar Muscle up transition (7×7 alternating with 30sec plank EMOM)

1- Banded stick hollow pull down

https://youtu.be/D6aVkKcFD_0

2 – banded stick kipping progression

https://youtu.be/O4vTL_6SaDc

3 – low bar kipping progression

https://youtu.be/luNMk-zbXYI

4 – low bar turnover progression

https://youtu.be/mvpf9rVaH8A

5- high bar hip to bar

https://youtu.be/G6Y_Twi8xlE

6 – high bar assisted muscle up

B: Metcon (AMRAP – Rounds)

every 2:00

5 bar muscle ups into 3 T2B

(unbroken)
scaling–

reduce M/U reps but keep 3 T2B

Conditioning

WOD GOAL

the goal on this WOD is for unbroken back squats &

– should be aiming for sub 9 minutes

Metcon (Time)

For time

Partner wod

60 back squats

Partner hold wall sit

then

200

KB Swings 24/16

Partner holds plank

then

60 back squats

partner holds wall sit

Male 60-80-100

Female 40-55-70
Back squat weight increases every 20 reps in round 1

And decreases in round 2

ie..