WOD

19
Jan

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s Metcon is about communication and splitting volume into manageable sets. One round of this workout is meant to be time-consuming so whether or not you get through 1 full round and onto round two will come down to your strategy. Overall, Power cleans/S2OH should be capable of being done in sets of 5.

Warm-up

6 Minutes of PVC game.

For every drop complete 1 Burpee.

Then,

3 Rounds of:

3 Power Cleans

3 S20H

6 Wallballs

6 Pull-ups

*Add weight to BB each round. Rest 60s between rounds.

This WU should help determine scaling.

Metcon

AMRAP 25 in teams of 2:

150 Wallballs (20, 14)

100 Power Cleans (135, 95)

75 S20H (135, 95)

50 C2B Pull-ups

L3: (115, 75) (Pull-ups)

L2: (14, 10) (95, 65) (Strict Banded Pull-ups)

L1: (10, 8) (75, 55) (Ring Rows)

Metcon (AMRAP – Reps)

AMRAP 25 in teams of 2:

150 Wallballs (20, 14)

100 Power Cleans (135, 95)

75 S20H (135, 95)

50 C2B Pull-ups

L3: (115, 75) (Pull-ups)

L2: (14, 10) (95, 65) (Strict Banded Pull-ups)

L1: (10, 8) (75, 55) (Ring Rows)

Hypertrophy

3 x 10 DB Curls