22 June 2015

22 June 2015

Welcome to a new week at Seven Valley CrossFit!

Here's some of what you'll see this week, in no particular order:

pullups

strict press

running

single unders (yep!)

situps

snatches

lunges

l-sits!

cleans

 

And for today's WOD, there are 3 PRESCRIBED workouts. Based on your current ability, you will be doing one of these options.

 

"Nate"- RX #1
20 Minute AMRAP
2 Muscle Ups
4 HSPU
8 KBS (70/53)
If you have all of the above movements.

"Nate" - RX #2
20 Minute AMRAP
2 C2B, 2 Dips
4 HSPU
8 KBS (70/53)
If you have C2B pullups, Dips and HSPU, just not muscle ups.

"Nate" - RX #3
20 Minute AMRAP
2 Barbell Rows (75/45) or other appropriate weight
4 Strict Press (75/45) or other appropriate weight
8 KBS (26/35) or other appropriate weight
If you don't have muscle ups, pullups or dips unassisted. You'll still be pullling, pushing and swinging, preserving the intention of the original "Nate" wod. Muahahahaha!

Because I know you'll google "barbell row", here's the video I'd like you to work from, it's actually the Pendlay Row.

Start watching at about 2:15 for the proper row.

  

Posted by D. Soprano, 8:59pm

1 comment (Add your own)

1. Kasey wrote:
Looks like a fun one, I'm ready!!

Mon, June 22, 2015 @ 11:04 AM

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