WOD Type: “MetCon”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
MetCon: Rx 21, 15, 9…
- Chest To Bar
- Clean & Jerk @ 95#
- Push-Ups
Today’s WOD – Should be called Fools Gold… It will fool you into thinking it will be easy and you will be able to smoke the time. WRONG! It took me 19:00 to complete this friggin workout! What a hand killer. My hands are raw from the C2B’s! I guess I’ve been using gloves too much in my workouts… I’ve made my hands soft.
The following video… For both new an experienced CrossFitters, we all have had our experiences with Fran and know what that’s all about with the volume and pull up efficiency. In this workout there’s also the added bonus of chest-to-bar pull ups, so Coach Carl will take a moment to talk about key cues and tips to make sure that every rep you do counts. For the newer athletes who are looking for their first chest-to-bar pull up, there are important positions to keep in mind for your head and elbows at the end of your pull to be successful. Carl also talks about kipping variations, including a knee-drive/tuck up like a kipping dip that might help you get in a single or few. Check it out: