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WODs

CrossFit WOD, May 14, 2022

By May 8, 2022No Comments

Snake Eyes

Warm-up
Warm-up
Coach’s Choice

Skill
Metcon (3 Rounds for reps)
Every 3 minutes x 3 SETS;

3-5 Reps of Bar Muscle-Up Practice*
6-10 Lunges**
:30 Double Under Practice

*Bar Muscle-Up Options:
Jumping Bar Muscle Up
Strict Chest to Bar/ Chin Over Bar Pull-Ups
Hips to Rig
Big Kip Swings

**Start w/ Bodyweight Lunges and build to workout weight.

Use the skill session to warm-up and practice your workout movements. Follow a progression and find what will work best for you in the WOD.

Workout
Snake Eyes (Time)
28 ROUNDS FOR TIME*
w/ a partner!

4 Burpee Pull-ups
4 DBL DB Alt. Front Rack Reverse Lunges 35/20#
6 KB Swings 53/35#
24 Double Unders

*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.

Rx+ = 2 BMU + 50/35# + 70/53# KB

*STIMULUS* Keep transitions smooth and aim to keep each round within 2-2:15. Goal is to finish under 26 mins. Stay consistent, communicate with your partner and have fun!

Mods –
1.) Up Down Pull-ups/1-2 Bar MU
2.) DB weight/Step-ups
3.) KB weight
4.) DU Practice/High Singles