CrossFit WOD, May 9, 2019

Siberian HelenInspirationRECIPE: Lamb and Tomato Stew
https://www.crossfit.com/at-home/lamb-and-tomato-stewWarm-upWarm-upI. Game Day (10min)

II. AMRAP x 6 MINUTES (with Light-Moderate KB) 5/5 Single Leg KB Deadlift
5/5 Single Arm Ring Row
5 Strict Knee to Elbow

III. Rope Climb Progression (8min)
-10-15 second rope hang
-3-5 knees to armpit from rope
-3-5 knees to armpit + clampMetconMetcon (Time)5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (53/35)
2 Rope Climbs
*20:00 CapThis workout will get grippy fast and light up the forearms quickly. For the 300m run we want you to push the pace looking for sub 2:00. The Russian Swings should be done unbroken staying under 1:00. The rope climbs are where the challenge lies today, so 1:30 is the goal for all athletes here. There is a 20:00 cap for all athletes so we are looking at no more than 4:00 a round.

SCALING
RUN – Scale down distance if needed to keep in line with the intended stimulus. If athletes are not able to run for any reason scale to a 400m Row or 1:45 on the Bike
RUSSIAN KETTLEBELL SWINGS – KB Sumo Deadlift High-Pulls or Slam Ball toss over shoulder ROPE CLIMBS – Low Rope Climbs or Lay to Stand with clamp 1:1
CHIN-UP – Ring Rows or Jumping Chin-up NegativesMetcon (Time)5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)
3 Rope Climbs
*20:00 CapThis workout will get grippy fast and light up the forearms quickly. For the 300m run we want you to push the pace looking for sub 2:00. The Russian Swings should be done unbroken staying under 1:00. The rope climbs are where the challenge lies today, so 1:30 is the goal for all athletes here. There is a 20:00 cap for all athletes so we are looking at no more than 4:00 a round.

SCALING
RUN – Scale down distance if needed to keep in line with the intended stimulus. If athletes are not able to run for any reason scale to a 400m Row or 1:45 on the Bike
RUSSIAN KETTLEBELL SWINGS – KB Sumo Deadlift High-Pulls or Slam Ball toss over shoulder ROPE CLIMBS – Low Rope Climbs or Lay to Stand with clamp 1:1
CHIN-UP – Ring Rows or Jumping Chin-up NegativesOptional Accessory WorkBUNS & GUNS FINISHER NOT FOR TIME
100 DB Glute Bridge-Ups
*Every 20 Reps, Perform 10 Chin-upsNewsDONT MISS THIS SATURDAYS PULL-UP SEMINAR 11AM!!! No matter what level you are at you will benefit from this!
Each athlete will receive Coaching feedback and programming to improve their current level.
This is FREE but only 20 spots available!
https://events.membersolutions.com/event_register.asp?content_id=79020&fbclid=IwAR3uuTh9PMcSzqFipnb2Ni58jyp_OVSzPWX8KuE2ClmYYxcFnk4FFvxzOX4

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