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CrossFit HighGear
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WOD

8
Jan

1/9/18

gym admin Leave a Comment

CrossFit High Gear – CrossFit

Warm-up (No Measure)

30 Singles

10 R/ 10L Strict Press bottoms up KB

10 Kip Swings

5 Inch Worms

Push Press (5x4x3x2x1x AMRAP)

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

AMRAP @90% based on form w a goal of 3+

Gear Up complete 5x5x5x5x5

Metcon

Metcon (AMRAP – Reps)

7 C2B

7 Hand Release Pushups

OTM 15 Minutes

Add vest if want RX +
Can scale reps and still RX

5/5

3/7

Whatever you can get through. RX is touching chest to bar on each pullup and strict pushups

lets practice tight core for pushups and smooth kip on pullups

Extra Credit!

Metcon (Time)

15 GHD Situps

3 Rope Climbs

5 Rounds

FULL THROTTLE COMP

Metcon (Weight)

No Hip Contact

No Foot movement

Squat Snatch

Build to heavy 1 Rep w no contact and no foot movement

Start light

Metcon (Time)

15/12 Cal Bike

40 Dubs

Rest 1:1

5 Rounds

(sprint)

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