King CrossFit posted on Facebook
Congrats to all of our athletes competing in Bar Wars at CrossFit Devotion today!
A. Mobility B. Warm-up 1 mile run C. WOD In 3 minutes run 400m 7 Power Snatch (115/75) With remaining time do as many muscle-ups as possible (Rx Lite: pull-ups) 5 Rounds with 1.5 minutes rest in between. Score is total number of muscle-ups or pull-ups
A. Mobility B. Warm-up w/ blank bar 10 muscle snatch from the hang 10 hang power snatch 10 behind the neck push press 10 good mornings 1 round C. WOD Teams of 2 A. 300m Team Run 18 muscle-ups (Rx Lite: 40 pull-ups) 300m Team Run 16 muscle-ups (30 pull-ups) 300m Team Run 14 muscle-ups (20 pull-ups) Each time the athlete breaks a set of muscle-ups or pull-ups they must run 200m as a team. 12 minute cap. Rest 3 to 5 minutes (set-up bars for WOD B) B. 40 Hand Release Push-ups 30 Power Snatch …
WOD “Nutts” For time: 10 HSPU 15 Deadlifts (250 lbs) 25 Box Jumps 50 Pull-ups 100 Wall Balls (20/14) 200 Double-unders Run 400m with a 45lbs plate We will modify the workout and make it a partner WOD. 20 HSPU 30 Deadlifts (225/155) 50 Alternating Box Jumps 100 Pull-ups 200 Wall Balls 400 Double-unders 400m Relay Run 40 min cap
A. Mobility B. Warm-up 30 double unders 20 lunges 10 push-ups 3 rounds C. WOD Buy-in: 50 cal row Followed by 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups DB Snatches (50/30) Box Jumpovers (24/20) Cash-out: 800m run
A. Mobility B. Warm Up 5 Rounds of 5 Pull-ups 10 Push-ups 15 Air squats C. WOD 15min to find your 3RM Power Clean D. Finisher In teams of 3 As Many Reps as Possible of 200m Run Power Cleans 135/85 One person will run one person will power clean and one person rests. Rotate after the 200m run is complete.
A. Mobility B. Strength WOD Back Squats 5-5-4-4-3-2 (The First reps 5 at 60% and last 2 Reps should end 85%-90%.) C.Met-Con 7 Fronts Squats (115lb/75lb) 30 Lateral Jumps over the Bar 8 Minute AMRAP Finish with a group Stretch. 3,2,1 GO!!!!!
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