45 Minute EMOM

CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s work should be ”sustainable” work for the entire 45 minutes. You’re going to see more work like this over the coming weeks to prepare for the CF Open. This mixed modal work is great to train multiple aspects of CF in one setting. We are looking for *perfect sets so if needed modify the volume (increase or decrease based on your ability). ie. If you can easily hit the strict gymnastics work for all rounds then you can add 1-2 reps for each, but keep in mind the TOTAL volume for the entire workout.

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A: Metcon (No Measure)

45 Minute EMOM
Minute 1: 7/5 Strict Ring Pull-ups

Minute 2: 12/10 Calorie Ski Erg or Bike

Minute 3: 10/8 Ring Dips (strict)

Minute 4: 15 Hang Power Snatch (75, 55)

Minute 5: 25 Ft. Handstand Walk

Accessory Work

B: Metcon (No Measure)

1a) Underhand Grip Banded Pushdowns: 3 x 50. No rest.

1b) Banded Facepull-apart: 3 x 50. No rest.

Categories: WOD

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