By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Power Clean (2 reps every minute with 70% of your max)
2 reps every min
We are working on speed and barbell cycling skill.
Both reps should be technically sound, explosive, and fast.
The weight is light enough (70% of 1RM) for you to accomplish this for 10 rounds (10 min)
Weighted Dip (10,8,6,4,2)
Use weight if at all possible. If you are not able to perform weighted dips, consider using different dip variations to increase difficulty as you go through your rounds.
For example, do:
Bench dip x 10
Parallette Dip x 8
Banded dips with purple band x 6
Banded dips with red band x 4
Bodyweight dips on parallel bars x 2
Record last set only
Buy in- 100 Double Unders
5 Rounds of:
9 Alternating Lunges each leg
Cash out- 100 Double Unders
(15 min cap)
If you use any weight for the lunges, you are performing RX+ for the WOD