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Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event.
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
