WOD July 27, 2013


CrossFit - Efficiency Tips: Box Jumps with Matt Chan
CrossFit - Efficiency Tips: Box Jumps with Matt Chan
Explosive:
Clap push-up - 3 x Failure
Box Jump* - 3 x 5

  

Notes:

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  
 
Strength:

3 rounds

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 3: As prescribed 

*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


WOD:

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

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