Friday, May 3
Closing in on the end of Week 5 in "Grunt Work". Starting our Friday with skills - dedicated practice time on the handstand walk. This will lead us into our benchmark for the week - 2019 CrossFit Games Age Group Qualifier Wod #3 ACTIVATION On the Minute x 12 (3 Rounds): Minute 1 - 12/9 Calorie Assault Bike Minute 2 - 1 Round of "Strict Cindy" Minute 3 - 15/12 Calorie Row Minute 4 - With very light dumbbells: 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats + 3 Push Presses.
Handstand Walk (Distance)
2019 CrossFit Games Age Group Qualifier Wod #3 (Time)
For Time: 5 Rounds of: 4 Muscle Ups 13 Shoulder to Overheads 135/95 Then increase the weight, For 5 rounds of: 4 Muscle Ups 7 Shoulder to Overhead 185/125
*If we are not completing Muscle Ups today, we will scale with 7 Chest to Bar Pull-ups. Ages 55+: *Men perform chest-to-bar pull-ups and lift 95 lb. for the first couplet, then perform muscle-ups and lift 135 lb. for the second. *Women perform chest-to-bar pull-ups and lift 65 lb. for the first couplet, then perform muscle-ups and lift 95 lb. for the second.
Metcon (AMRAP - Rounds)
5 Rounds: 5 Deadlifts (70%) 8 Bench Press (70%) Weight is based off of 70% of that respective movement. Two separate bars. As an example, if an athlete has a 400 max deadlift, and a 245 max bench press, the workout would be: 5 Rounds: 5 Deadlifts (280) 8 Bench Press (170) Although we will be completing this workout with varying loads, post time to the tracker below for comparison with our teammates.
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