CrossFit ABF Team WOD, WOD Wars III Prep

February 10 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m Run

2 Rounds Empty bar DT (12 DL, 9 Hang Power Clean, 6 S2OH)

Metcon

Wod Wars III Event 1, Part 1 (AMRAP – Reps)

0:00 – 5:30

40 Deadlifts (Int/masters 115/75)

40 Shoulder to overhead

40 Front squats

40 Snatches

40 Overhead Squats

*One athlete works at a time

Rx+

155/95lbs

Scale

Novice: 75/55lbs or to a weight that you can do for all 5 movements. OHS can be scaled to back squats.

Metcon

Wod Wars III Event 1, Part 2 (AMRAP – Reps)

6:30-12:00

AMRAP

20 Burpee box jump overs (24/20)

15 Pull Ups

Scale

Step Ups

Ring Rows

Metcon

Wod Wars III Event 2 (Time)

10 Min Cap

400M Run w/ med ball (all athletes run)

100 Wallballs 20/14lbs

25 T2B

10 Rope Climbs (Novice is modified)

6 Double Overhead Walking Lunges 30 Ft Int/masters 35/26

Rx+

Scale

WBS 14/10lbs

Knee Raises

35/26 farmers or front rack

Related posts

March 08 2020

Getting Stronger

author: Sean

February 06 2020

Chris Welch

author: Ryan

December 13 2018

Goodbye, Lungs!

author: Sean

February 12 2020

Deep End

author: Sean

October 22 2018

1010 – YOU’RE A SPLIT JERK

author: Sean

February 04 2017

What The Shit?

author: seriou38_wp
Comment
620
Comments are closed
close
Facebook IconYouTube IconTwitter IconVisit Instagram