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Tuesday

CrossFit Ktown – CrossFit

A1): Press (5×3 – sets across)

A2): Supinated Grip Bent Over Row (5×5 – sets across)

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

By | 2017-06-25T14:30:29+00:00 July 10th, 2017|WODS|0 Comments

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