CrossFit WOD Tuesday Dec 5th, 2017

 In WOD

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Want to get to the top? Use the rope! It’s one of the best ways to strengthen your upper body. If you’re new to the rope, or even experienced, gloves may help get you acclimated to this new challenge! #CFRStrong #ReignitedCountry #ClimbTheRope

A: Squat Clean

A. Squat Clean x1 + Front Squats x2

1 complex on the 2:30 min for 3 sets

* Coaches lead group through warm up building to a heavier load before starting the three complexes.

* Goal is around 80-85% for the 3 sets.

* On the front squats, focus on locking in your upper back and maintaining good posture throughout your lift! If you are rounding your back you are too heavy.

B: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Level 1

14 CTB or Chin Over Bar Pull Ups or Jumping Pull Ups (note which you scaled to in the comments)

50 WB (14/10#; 10/9′)

100 DU or 200 Single Unders

*This is a great retest as we are quickly approaching the Open. * Challenge is to go unbroken on a round or 2 of wall balls!

Post Workout Cool down & Mobility 20 min

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