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crossfitquispamsis

Monday 02262024

Warmup


STRENGTH

EVERY 2 min x9 rds (building)

1 power clean

1 clean & jerk


WOD

RX

4 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

Rest 2 minutes between rounds.

Level 2

4 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (10/14 lb) (9/10 ft)–

Rest 2 minutes between rounds.

Level 3

4 x 2-minute rounds for reps of:

9-cal row

24 single-unders

Max-reps wall-ball shots (6/10 lb) (9/10 ft)– Rest 2 minutes between rounds.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • At least 10-15 wall-ball shots per round; 40-60+ total.

  • Row in 45 seconds or less.

  • Double-unders in 30 seconds or less.

  • At least 30 seconds to accumulate wall-ball shot reps in large and/or unbroken sets.

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