Wednesday, February 8, 2017

STRENGTH

Push Jerk
Heavy single; no failures
CONDITIONING

From CrossFit.com – April 11, 2012
https://www.crossfit.com/workout/2012/04/11#/comments

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

WOD demo – http://media.crossfit.com/cf-video/CrossFit_WOD120411_Ross.mov

RX:
As written.

INTERMEDIATE:
Strict banded pull-ups
Matador dips or box dips (feet off floor)

SCALED:
Ring rows
Ring push-ups or box dips w/ feet on floor

BEGINNER:
Scale to 5 reps of each movement of the couplet
Ring rows
Push-ups or elevated push-ups
Runs may be scaled to 400m

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