Main – CrossFit

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Main WOD

M-1: Metcon (Time)

Around the World
5k row @ 70%


A: Tempo Push Ups (3 x Max Reps @ Tempo of 31X0)

Push ups at a specific tempo. First number is the eccentric portion of the movement, the second is the amount of time spent in the bottom position, the third is the time it takes to perform the concentric portion and the fourth is the time that you spend at the top of the movement.

B1: Rings Pull Ups (4 x 8)

Pull up on gymnastic rings.
Add weight if possible.

B2: Seated DB “Power Cleans” (4 x 12)

Not really a power clean but a movement to work external rotation.

C: DB OH Press (Arms to sides) (4 x 6)

Palms Forward

D1: Snatch Grip Shrugs (4 x 8)

Strict shrug with snatch grip.

D2: Overhead DB Tricep Extension (3 x 15)

E: Farmer’s Carry (3 x Max Distance)

Use Gripsfear grips. Choose a weight you can do for at least 30 m at a time.

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