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CrossFit Ktown – CrossFit

FX A: Russian KB Swing (EMOM 8: 8-10 swings HAP)

SP A: Hang Power Clean (EMOM 8: 3 TnG reps @ ~60%)

B: Rowing Warm-up (10 min) (No Measure)

Warm-up:

– 1 min 1/4 pressure

– 1 min 1/2 pressure

– 1 min 3/4 pressure

– 1 min full pressure, all at 18 SPM

*1/4 pressure means bringing power to just the last 1/4 of the stroke while rowing lightly for that first 3/4, 1/2 means power is just felt in the last 1/2 of the stroke, and so on

– 2 min full stroke, full pressure, 24-26 SPM (not race pace)

– 10 super strokes @ 18 SPM (max power, max flywheel spin, at specific SPM)

– 1 min 1/2 pressure, @ 18 SPM

– 10 super strokes @ highest SPM (max power, max turnover, might get ugly)

– 1 min 1/2 pressure, @ 18 SPM

– stand up, shake the legs out, set the monitor for your piece, know your strategy, and GO!

C: 500m Row (Time)

Max Effort 500m Row
Everyone needs to set the monitor for 500m. Row’d Royalty athletes need to set monitors for variable distance intervals with 100m, 0 rest, 500m.

By | 2018-01-21T20:18:43+00:00 January 21st, 2018|WODS|0 Comments

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