Daily Archives: March 21, 2010

2 years, 1 month ago 4
Posted in: WOD

Monday March 22, 2010

After a nail biting weekend of fierce competition and pure heart at the Ontario CrossFit Sectionals, we’re back and ready to work it!  A HUGE congrats to Elanna who placed 10th in the Women’s standings, and qualified for the Regionals in Calgary.

Body-weight Strength Endurance Benchmark Test

Max ring dips.
If using a band, note what band and about how much of the band was pulled through between the two rings (ex. 10 dips, purple band, pulled 1/3 the way through the rings)

REST 2-3mins

Max deadhang pull-ups
If using a band, note what band.

Gymnastic Skill
L1: 3-4 sets:

  • hollow body rocks x10 sec
  • 5 push-ups
  • 5 ring rows

L2: 3-4 sets:

  • tripod/frog stand x10sec
  • 8 ring push-ups
  • 8 ring rows

L3: 3-4 sets:

  • tripod/frog stand x15sec
  • 2 muscle-ups or 4 muscle-up rows
  • 10 ring rows

Metcon:

5 Rounds for Time:

  • 10 DB Hang-Power Clean and Get Overhead (Press, Push Press or Jerk). Total weight approx 45% of 1RM Press.
  • 30 Double Unders or 80 Single Skips
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