Barnes Corner CrossFit – CrossFit
Warm-up
15 Min of Coach Lead Specific Snatch Skillwork and Wod Prep
Start WOD at the 20 Min Mark.
Power Wheels (3 Rounds for reps)
“Power Wheels” Part #1
AMRAP 3:
10/8 Calorie Assault Bike
12 Power Snatches (95/65)(75/55)
“Power Wheels” Part #2
AMRAP 3:
10/8 Calorie Assault Bike
8 Power Snatches (115/80)(95/65)
“Power Wheels” Part #3
AMRAP 3:
10/8 Calorie Assault Bike
4 Power Snatches (135/95)(115/80)
*3 min rest between rounds
*15/12 cals on Airdyne
Modify As Needed.
On the power snatches, let’s aim to match the stimulus for each barbell below:
Part #1 – A loading that allows for 15+ repetitions unbroken, when fresh.
Part #2 – A loading that allows for 12+ repetitions unbroken, when fresh.
Part #3 – A loading that allows for 9+ repetitions unbroken, when fresh.
Gymnastics
15 Min Gymnastics Skillwork Practice:
Minutes 0:00-5:00
5 – Muscleup Ring Swings https://www.youtube.com/watch?v=RWJ6_H4SzAI
1-2 Ring Muscleups or Toes-to-Rings
Minutes 5:00-10:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
… and continue to add (3) strict ring dips per round until the 10:00 mark. Band as needed.
Minutes 10:00-15:00
3-5 HSPU or PIKE PU
2 Wall Walks or HS Walk Practice
Cash Out
Optional: 2 Mile Run