Tuesday, August 1 CrossFit Workout of the Day
Mobility: Rowing is definitely a low-impact pushing exercise, but some significant mobility is needed to maximize your effort.
Warm up
8 minutes:
100m run
10 pass thrus
10 OHS
100m run
:20 hang from bar
5 high box jumps
100m run
5 strict pull ups/ring rows
5 burpees
WOD
8 rounds, each for time
2 bar muscle ups
3 power snatch (155/105)
4 box jumps (30/24)
Rest :90 between rounds
Rest 2 minutes
Then, 2k row or 1 mile run for time
Two scores for this workout: 8 round score is total time minus rest, then 2k or 1 mile time
From Coach Jenna : There will be scaling options upon scaling options for this workout. So even if you don’t have bar muscle ups, your snatch isn’t great, and you hate box jumps and rowing, come to class anyway. It’s a great day to work on your weaknesses!
2017 07 31