26SEP14
September 25, 2014WOD
CrossFit East River – WOD
Warm-up
Gymnastics Day 2 (No Measure)
5 sets: Upper Body (strict)
5x L-pull up / Pull-Up / Kipping Pull-Up
5x Butterfly Pull-ups / MU Rows / Rows
10sec Back Lever or Kip Practice
3 sets: Lower Body
10sec L-Sit Parallette/Rings/Bar Hang
3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions
Weightlifting
a: Shoulder Press (Establish 1RM )
b: Push Press (Establish 3RM )
c: Push Jerk (Establish 5RM )
Metcon
Metcon (AMRAP – Reps)
For total reps:
Using tabata intervals with no rest in between movements:
3 Rounds
Front Squat 135/95
3 Rounds
C2B Pull Ups
3 Rounds
Hang Power Clean 135/95
3 Rounds
Ring Dips