7.10.14 – WOD

Athlete: Carly R.



Warm-up: EMOM x 12

Min 1 = Run 200 meters

Min 2 = 15-20 Heavy Russian KB Swings —> use Glutes only

Min 3 = 6-10 Strict Ring Dips —> Muscle-up to Dip, if possible (whatever rep number you choose be sure to stick with it throughout so make sure it’s doable)

*repeat for 4 rounds

Strength: 20 minutes to establish a 1RM Deadlift

*minimum of 7 working sets, as you build up

WOD: “Isabel”

For time:

30 Snatch, 135/95 pounds

*6 minute cap —> this means you can do 1 rep every 12 seconds and finish right at the time cap. I don’t want athletes trying to go Rx if it’s too heavy. In order to achieve the desired result you must have intensity. Set a goal to finish before the time cap and choose a weight that you can handle


WOD: 3 rounds for performance of:

1 minute Pull-ups
1 minute Wall Balls
1 minute Box Jumps
1 minute Burpees
1 minute V-ups
1 minute of Rest

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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