WOD July 27, 2013
|CrossFit - Efficiency Tips: Box Jumps with Matt Chan
Clap push-up - 3 x Failure
Stop set when movement loses explosives or max number of reps is reached.
*Box Jumps: Jump as high as you can every jump!!
*Level 3: As prescribed
*Level 2: As prescribed
*Level 1: Hand Release Push Up/Tuck jumps
Hand Stand Push Up, 10 reps
Front Lever Hold, 10 seconds
Pistols, 10 reps (each leg)
*Rest 30 Seconds between exercises and 1 minute between rounds.
*Level 2: Hand Stand Hold/3×10 toes to bar
*Level 1: Feet Elevated Push Up/3×10 knees to elbow/Rear foot elevated split squat
3 Rounds for time
Squat Jump x 15
Hand Release Push-Up x 10
Strict Pull-Up x 5
Bear Crawl x 10 yds.
Sit-Up x 15
Posted on Sun, July 21, 2013
by CrossFit The Tracks - Northern Kentucky Crossfit Gym filed under