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Tuesday 7.17.18 CrossFit Workout

16
Jul

Tuesday 7.17.18 CrossFit Workout

Skill Session: Body Weight Pulls
Strict Progressions
Kipping Pull-up Progressions
Bar MU Progressions

WOD (Level 3)
AMRAP 6
1 Hang Power Clean (75/45)
1 Push Jerk
1 OH Reverse Lunge (switch legs each round)
10 Burpee penalty every time you put the bar down

WOD (Level 2)
AMRAP 6
1 Hang Power Clean (65/35)
1 Push Jerk
1 OH Reverse Lunge (switch legs each round)
6 Burpee penalty every time you put the bar down

WOD (Level 1)
AMRAP 6
1 Hang Power Clean (65/35)
1 Push Jerk
1 Front  Squat (switch legs each round)
4 Burpee penalty every time you put the bar down

Burpees are performed after the AMRAP 6.  A new timer starts with the penalty burpees and the time it takes to complete them is added to your 6 minutes.

For example – a level three person drops the bar 4 times.  When the AMRAP 6 is over a new timer is started and everyone that had a penalty starts their burpees.  In this case, 40 burpees.  If it took 3 minutes to complete the 40 burpees, then their time would be 9 minutes.

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