Agate Pass CrossFit – CrossFit
Practice these new skills, modify as needed…but push yourself to get better!
Kipping PU and DU 10 min EMOM (Practice – log max run of DUs completed)
Odd – kipping practice
Even – DU practice
Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you can kip pull-ups, practice butterfly kipping, or practice stringing your kipping pull-ups together until you can kip 10 consistently
If you cannot DU, practice using S-D-S. If you have your DU, practice stringing them together until you can do 30-45 unbroken or 45 seconds of attempts.
Metcon (AMRAP – Rounds and Reps)
**Against the WALL**
16 min AMRAP
400m run
5 wall walks (50′ HS walk)
20 WB 20/14 (40 WB 20/14)
20 Chest to Bar PU (10 Bar MUs)
20 WB 20/14 (40 WB 20/14)
5 wall walks (50′ HS walk)
(rx+)
Metcon (AMRAP – Reps)
***then***
Immediately after WOD, perform
Max Hang Power Cleans 115/75 (185/115)
Bar must be in movement, in rack position, or in hang position. Max ends when the bar is dropped.
Detail weight in notes if not Rx
