WOD Sunday 6/9/19

by | Jun 8, 2019 | News | 5 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Gran Torino
For 30 Minutes Move Through:
800 Meter Run
15 Muscle-ups bar or ring
15 Russian KB swings
15 DB bench press
15/10 Calorie Bike
15 Slam balls

*Option for muscle ups:
Jumping bar muscle ups.

*Select weight based on feel. Each movement should be broken up in no more than 2 sets. If you have to break it up in more than 2 sets, you’ve gone too heavy. If you do any movement unbroken without struggling (at least the last 5 reps), you’ve gone too light.

Post WOD:
Agile 8

CFS Brief:

 

5 Comments

  1. Ken A.
    Ken A. on June 8, 2019 at 5:45 pm

    @ Johnny CrossFit — what’s the difference, if any, between “move through” and AMRAP? I’m asking for a friend.

  2. John
    John on June 8, 2019 at 6:22 pm

    Less intense.

  3. Ken A.
    Ken A. on June 8, 2019 at 10:03 pm

    Thanks …. I’ll pass that along to Tim and Colin …. both excellent Athlete of the Month candidates.

  4. Deb.
    Deb. on June 9, 2019 at 10:30 am

    Gran Torino: 2 Rounds + 800M | Jumping Bar MU | 44#KB | 35# DB | 30# Slam Ball Great workout to focus on feel and movement. Awesome to see Michelle (and DT) out running 🏃🏻‍♀️! Thank you to Mike, Sami, Matt, DT, and Kathi for the Strict Ring Muscle Up tips and encouragement!! I made a lot of progress with the drills. And thank you Jon for being SO speedy getting to class this morning 🚔

  5. Kathi
    Kathi on June 9, 2019 at 6:40 pm

    Gran Torino: 2 rounds plus 83m. 400m run & the rest row, jumping bar muscle-ups, 53# kettlebell, 25or35# DB, 30#slamball. ❤️ Sunday’s at CFS! Fun 9:30, thx Jon!