Tuesday, April 11, 2017

We had an awesome weekend at the CrossFit Weightlifting course on Oahu, led by coach Mike Burgener and daughter Sage Mertz. Be prepared to see many more junkyard dog warmups.  

041117 WOD

A. 600-meter run or row, then:

Three rounds:

10 reverse snow angels

10 hollow to arch off bar

10 scap pull-downs

B. Weighted pull-ups

Every two minutes:

5 – 3 – 3 – 1 – 1 – 1

Work up to heavy single

* Scale to 3 reps jump-up @ 50×1

C. 15:00 AMRAP

With teams of two, only one person works at a time to each complete full rounds of the following:

5 chest-to-bar pull-ups

10 alternating pistols

5 handstand push-ups

50-meter farmers carry (50/35)