CrossFit WOD – Wed, Jun 26

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TimberWolf Crossfit – St.Paul – CrossFit WOD

Strength (4 Rounds for weight)

Every 2 minutes, for 8 minutes (4 sets):

5 Front Squats

*target of around 65-70% 1RM to start. Increase load each set

“Symmetry” (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

7 Front Squats @ 115/80 lbs

7 Chest-to-Bar Pull-Ups

Run 400 meters

7 Chest-to-Bar Pull-Ups

7 Front Squats @ 115/80 lbs

Rest for 1 minute

*100m = 1 rep

*If you are going to finish on the rest interval, rest 30 seconds then go into the next round

*Masters RX: 95/65lb

Extra Credit (Optional After Class Work) (No Measure)

Strict Ring Muscle Up Eccentrics (video demo below)

*Jump to top of ring muscle up to begin each rep.

*Accumulate 5-10 reps, each for quality – slow & controlled for quality. Maintain false grip

through entire range of movement to show control in positions.

False Grip Chest To Rings Hold (video demo below)

2 sets of Max Hold

Rest 2 minutes between sets

Ring Support Hold (video demo below)

3 sets of Max Hold

Rest 2 minutes between sets

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