11/1/2019 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-2-0-1
Choose a weight you can move quickly and that can be progressed in week 2 and 3
5 reps every 2mins for 10mins
Focus is on sticking to the tempo!
Perform on the floor with AbMat under shoulder blades (not lower back!)

Power 2:
Ring Dips
Tempo 3-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

WOD 1:
CrossFit Games Open 16.3
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 35/25 kg
3 Bar Muscle-ups

WOD 2:
50-40-30-20-10 reps, for time of:
Floor Bench Press, 30/20 kg
AbMat Sit-up

Place AbMat under shoulder blades for bench press to increase ROM and elbows must touch floor each rep.

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