WOD Blog
 | Mon, Aug 6 2018 |  |
| CrossFit WOD 180608 | CrossFit WOD 181607 TechPre-WOD |
CrossFit WOD 180608
(Rounds, Rx2)
RxCrossFit WOD 180608
On a 30-min. clock:
*2-k Row
In remaining time, perform AMRAP of:
*20 Wall Balls (20/14)
*10 DB Hang Power Cleans (50/35)
*7 Ring Dips
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Rx2 CrossFit WOD 180608
On a 30-min. clock:
*1.5-k Row
In remaining time, perform AMRAP of:
*15 Wall Balls
*10 DB Hang Power Cleans
*5 Box Dips
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| Julia C | 5 Rx | 12#WB/20#DB/Box Dips | | Kimberly E | 5 Rx | 1K Row/12#WB/20#MB/banded ring dips | | Kim Mu | 10+27 Rx2 | 6#WB/8#DB | | Duane P | 10 +16 Rx2 | | | Anthony B | 10 Rx2 | 12#WB/25#DB | | Rosalia | 9+15 Rx2 | 8#WB/6#DB | | Amy P | 9+5 Rx2 | 4#WB/15#DB | | Denise F | 9 Rx2 | 4#WB/10# | | Tracy W | 8 Rx2 | 8#WB/10#DB | | April Ly | 7+12 Rx2 | 4#WB/5#DB | | Amy L | 6+20 Rx2 | 20minAMRAP no row/4#WB/8#DB | | Rachel M | 6 Rx2 | 4#WB/10#DB | | Mengil | 4+15 Rx2 | 20minAMRAP no row/8#WB/20#DB |
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CrossFit WOD 181607 TechPre-WOD
(No Results Tracked)
(10 min.) Warm-up
Row 750 m to get warm (easy-moderate pace)
Then, perform:
*Min. 1: 10 MB Front Squats
*Min. 2: 4 x 2 Front Squats + 1 WB
*Min. 3: 4 x 1 Front Squat + 2 WB
*Min. 4: 10 WB
(5 min.) Review DB Hang Power Cleans as (use light set of dumbbells):
Dip Shrug—DB Hang Power Clean
(5 min.) Review Ring Dips as:
Hold at top of Rings—Negative
Ring Dips—Strict Ring Dips—Ring
Dips
*Perform as many as needed at each progression.
*Scale Strict Dips to Box Dips as
needed.
(5 min.) Prep for Workout
*5 Wall Balls
*5 DB Hang Power Cleans (use
workout weight)
*5 Ring Dips
(30 min.) Perform Workout
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Rx GOAL: 7rounds
Row 8 minutes for men, 9 for ladies. Kipping Dips ok. Those more proficient with Dips will be able to go unbroken or use a rep scheme like 4-3. Others who may not have as much Dip capacity will use smaller sets, like 2-3 reps. It is OK for them to try these out today, as the overall volume of Dips is low so encourage them to go for it!
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Rx2 GOAL: 6-7 rounds
The Row distance is scaled, so try for under 9 minutes. For the Box Dips, likely to complete all 5 in a row, so make challenging. Rep ranges for the Wall Balls and Dips are scaled in order to enable continual movement.
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