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Freaky Friday

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Power Clean (2 reps every minute with 70% of your max)

EMOM-10

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

Metcon

Metcon (Time)

Buy in- 100 Double Unders

5 Rounds of:

5 Pushups

7 Pullups

9 Alternating Lunges each leg

Then:

Cash out- 100 Double Unders

(15 min cap)
If you use any weight for the lunges, you are performing RX+ for the WOD