WOD 08/03/17

CrossFit 718 – A – CrossFit WOD

A: Metcon (3 Rounds for reps)

3 RFQ of:

150M Row (5/3)/

1 WallWalk/

5 Strict Wide Grip Pull Up/

10 Each Step Up (24/20″)/

10 Hollow Rock/

10 Superman

-6 Minute Cap
@ Easy pace and slow controlled tempos.

B: Metcon (AMRAP – Rounds and Reps)

10 Minutes of Skill Work: Handstand Walk/Deficit Handstand Push Up/Strict Muscle Up/Pistol/Legless Rope Climb/Triple Unders
@50% Easy Pace

Use this time constructively, choose your biggest weakness and work on it. Remember to go nice and easy focusing on developing proficiency.

C1: Bench Press (3@65/70/75/80/80%)

5 Minutes WU To 65% of 07/28/17 @32X2 + 3@65/70/75/80/80%; Rest 30-60 Seconds Before C2.

Superset with C2.

C2: Pendlay Row (3 Reps X 5 Sets)

5 Minutes To WU + Complete 3 Reps after each set of Bench, with last being a 3Rm @20X1; Rest 60 Seconds Before C1.

Superset with C1.

D: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

150M Row/

1 Rope Climb/

21 Double Unders/

12/10 Ring Push Up
@80-90% Sustainable Pace; Exactly 5 Minutes Rest Before E.

E: Metcon (Time)

21/18/15/12/9/6/3 RFT of:

USA K.B. Swing (24/16Kg)/

WallBall (20#-10’/14#-9′)

-10 Minute Cap
@80-90% Sustainable Pace

Scale as needed.