WOD

05.08.19

WARM UP

General & Specific

GYMNASTICS SKILLS 

Rope Climb – review and practice as a warm up for the workout of the day for 10-15’

WOD

“El Capitan Miglio”

4 rounds for time from CrossFit Gamses 2019:

 

400mt Run

3 Legless Rope Climb / Regular Rope Climb / 9 M – 5 W Strict Pull Ups

7 Squat Snatch @130/185lbs

 

Note: Scale down weight around your 70%1RM Squat Snatch and perform Power snatch + OHS if needed

(Cap 20’)

WARM UP

General & Specific

GYMNASTICS SKILLS 

Rope Climb – review and practice as a warm up for the workout of the day for 10-15’

WOD

“El Capitan Miglio”

4 rounds for time from CrossFit Gamses 2019:

400mt Run

3 Legless Rope Climb / Regular Rope Climb / 9 M – 5 W Strict Pull Ups

7 Squat Snatch 

Note: Choose a weight around your 70%1RM Squat Snatch and perform Power snatch + OHS if needed

(Cap 20’)

WARM UP

General & Specific

GYMNASTICS SKILLS 

Rope Climb – review and practice as a warm up for the workout of the day for 10-15’

WOD

“El Capitan Miglio”

4 rounds for time from CrossFit Gamses 2019:

200mt Run

14 Jumping Pull Ups

7 Snatch with PVC Pipe or empty BB

Note: Scale down weight around your 70%1RM Squat Snatch and perform Power snatch + OHS if needed

(Cap 20’)

Torna a lista WOD