CrossFit WOD, January 5, 2018

01/05/2018

Metcon (AMRAP – Reps)
Gymnastics EMOM
Week 1 WOD 1
EMOM(12)
(1)
Low Amplitude HOLLOW/ARCH SWING

Novice: 5
Advanced: 10
Elite : 20
(2)
Candle Stick
Novice: 5
Advanced: 10
Elite: 10 with Medball
(3)
HandStand Hold
Novice: 20 Second Wall
Advanced: 15 Second Free standing
Elite 30 Second free standing
(4) REST

SCORING:
NOVICE(3 Points)
ADVANCED(2 Points)
ELITE(1 Point)
add points at end of EMOM

FITNESS
Metcon (Time)
3 Rounds
400m Run
12 Deadlift
9 Box Dip
12 Deadlift
9 Box HSPU

RXD
Metcon (Time)
3 Rounds
400m Run
12 Deadlift(185/125)
9 Ring Dip
12 Deadlift(185/125)
9 HSPU

BEYOND RXD
Metcon (Time)
3 Rounds
400m Run
12 Deadlift(275/185)
9 Strict Ring Dip
12 Deadlift(275/185)
9 Strict HSPU

About the Author Kaizen

Leave a Comment: