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Power Wheels

9
May

Power Wheels

Barnes Corner CrossFit – CrossFit

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Warm-up

15 Min of Coach Lead Specific Snatch Skillwork and Wod Prep

Start WOD at the 20 Min Mark.

Power Wheels (3 Rounds for reps)

“Power Wheels” Part #1

AMRAP 3:

10/8 Calorie Assault Bike

12 Power Snatches (95/65)(75/55)

“Power Wheels” Part #2

AMRAP 3:

10/8 Calorie Assault Bike

8 Power Snatches (115/80)(95/65)

“Power Wheels” Part #3

AMRAP 3:

10/8 Calorie Assault Bike

4 Power Snatches (135/95)(115/80)

*3 min rest between rounds

*15/12 cals on Airdyne
Modify As Needed.

On the power snatches, let’s aim to match the stimulus for each barbell below:

Part #1 – A loading that allows for 15+ repetitions unbroken, when fresh.

Part #2 – A loading that allows for 12+ repetitions unbroken, when fresh.

Part #3 – A loading that allows for 9+ repetitions unbroken, when fresh.

Gymnastics

15 Min Gymnastics Skillwork Practice:

Minutes 0:00-5:00

5 – Muscleup Ring Swings https://www.youtube.com/watch?v=RWJ6_H4SzAI

1-2 Ring Muscleups or Toes-to-Rings

Minutes 5:00-10:00

Ascending Ladder of Strict Ring Dips

10 GHD Sit-Ups, 3 Strict Ring Dips

10 GHD Sit-Ups, 6 Strict Ring Dips

10 GHD Sit-Ups, 9 Strict Ring Dips

… and continue to add (3) strict ring dips per round until the 10:00 mark. Band as needed.

Minutes 10:00-15:00

3-5 HSPU or PIKE PU

2 Wall Walks or HS Walk Practice

Cash Out

Optional: 2 Mile Run

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