CrossFit Southpaw – CrossFit
Sorry for the lack of communication on the walls! I am having some issues with the paint fully drying so that I can put the vinyl up and then the plexiglass sheets that will protect everything. I’m going to try to get some of the plexiglass up this week so we can start doing HS work again
A: Metcon (Weight)
Alternating EMOM 10
Min. 1 – 5 strict pullups
Min. 2 – 5 Front Squats (from rack)
If you have MORE than 5 PU, slow down the decent. If you have LESS find a manageable number, do jumping eccentric, or do ring rows!
Front Squat should be moderate – heavy but manageable
B: Metcon (Time)
5 Rounds for Time:
15 Goblet Squats (24/16)
10:00 Time Cap
Fast and Furious
GS3: Metcon (Time)
ONLY For Those doing Gopher State:
For Time 300/250 Calories on Rower :
-Every 3 minutes, starting at 0:00 complete 2 DB Goblet Squats (50/35) and two lateral burpees over the rower
-Increase by 2 reps per movement per round. So at 3:00 you will do 4 of each, at 6:00 you will do 6 of each, etc.
Scaled: 250/200 calories and (35/20)
30:00 Time Cap
With a 30 minute time cap, we will only have time to run one heat of this. The coach will warm all athletes up and then have the Gopher State athletes start this metcon while others do part A and part B. If you finish the gopher state WOD and wish to complete the EMOM, you may do so.