WOD(workout of the day) Distinct CrossFit.com


Seven(Reps-Rx2)

Strength/Skill
3rds Clean complex
High hang power
Hang squat
Power clean
Squat clean
Choose a light weight. Work on skill and form.

W.O.D
Amrap 7
Power clean RX 185/115-Rx2 155/85
mod see coach Hspu- Rx2 1 abmat allowed-mod decline push ups

Ascending ladder
1 power clean
1 hspu
2 power clean
2 hspu
3 power clean
3 hspu
4,4 etc….

Skill
Based on skill level Pull up/Muscle up

If you can not do a pull up 3×8 strict band pull-ups

If you can do pull ups consistently Work on chest to bar do 3 sets of 3

If you can do chest to bar pull ups consistently Work on bar muscle up transitions

If you can do bar or ring muscle ups do 3 sets of 3 Work on efficiency and stringing them together

Finisher
2rds
10 scap push ups
10 side plank punch through
10 band pull a parts

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