CrossFit Class
Wodapalooza Online Quali 1
As many reps as possible in 9 mins of:
3 Hang Power Snatches, 75/55 lbs
3 Overhead Squats, 75/55 lbs
30 Double Unders
6 Hang Power Snatches, 75/55 lbs
6 Overhead Squats, 75/55 lbs
30 Double Unders
9 Hang Power Snatches, 75/55 lbs
9 Overhead Squats, 75/55 lbs
30 Double Unders
* Barbell with 33/25 kg
Continue adding 3 Hang Power Snatch and 3 Overhead Squat reps each round until time expires.
5 MINS REST THEN „A„ OR “B“
Monostructual Cardio
A: Every 1 min for 10 mins do:
12/9 Row / Ski Ergs or
B: Every 1 min for 10 mins do:
10/7 Assault Bike Calories
After finishing the 9 min AMRAP
5 Min Rest
Then the 10Min EMOM
Choose A: row/ski or B: Bike
Gymnastics Class
A: Metcon (No Measure) 5 SETS NOT FOR TIME: 5 WALL WALKS 50M BEAR CRAWL 60 SEC REST
B: Metcon 3 SETS: 10 PIKE HANDSTAND PUSH UPS 7 HANDSTAND PUSH UPS FEET ON 📦 5 STRICT HANDSTAND PUSH UPS
All @ TEMPO 2020 REST 2 MINUTESREDUCE THE REPS OF EACH IF TOO INTENSE, FOR EXAMPLE: 6-4-2 OR 9-6-3 🎥 PIKE HANDSTAND PUSH UPS https://youtu.be/P4mwlEZrvSg 🎥 PIKE HANDSTAND PUSH UPS FEET ON BOX https://www.youtube.com/watch?v=RHkhYj_aPps 🎥 STRICT HANDSTAND PUSH UPS https://www.youtube.com/watch?v=a28WfBsD1iw
C: Metcon (Time) 6 ROUNDS FOR TIME: 100 DU OR 200 SINGLE UNDERS 20 BURPEES CHEST TO BAR PULL UPS 15 SEC PARALLETTES L SIT
🎥 Burpee Chest to bar pull up
HOLDSCALING OPTIONS: YOU CAN SCALE CHEST TO BAR PULL UPS WITH PULL UPS AND L SIT ON PARALLETTES TUCK HOLD