20
Jun

Thursday 6/21/18

By: Crossfit Inner Loop Leave a Comment

Strength

15-20 Min. Superset — 5 Rounds

Tempo Front Squat – 5 x 3 @ 3331 tempo

see notes in Wodify

REST 1 min

Hanging L-Sit – 20 seconds

REST 2 Mins

WOD

“Slimmed Down”

For Total Reps:

AMRAP 3′:
Thrusters (135/95)

REST 3′

AMRAP 2′:
Thrusters (115/80)

REST 2′

AMRAP 1′:
Thrusters (95/65)

Scaling – choose three descending weights

19
Jun

Wednesday 6/20/18

By: Crossfit Inner Loop Leave a Comment

Strength & Conditioning

“Strict Two Parter”

A) EMOM 15′:

2 Strict Pull-Ups + 4 Strict Toes to Bar* + 6 Push-Ups

*Strict TTB here is defined as no kipping — legs may be straight (ideal) or bent if needed

REST 5 mins, then

B) For Time (in any order):

30 Pull-Ups
30 Toes to Bar
30 Push-Ups

Score is your time for Part B, but to be done as “Rx’ed” you must also make all 15 intervals of Part A
———————–
Scaling:
Strict Pull-Ups = Toe-Assisted Pull-Ups
Strict Toes to Bar = Hanging Straight Leg Raises
Pull-Ups = Ring Rows or Jumping Pull-Ups
Toes to Bar = Hanging Knee Raises (Kipping) or Toes to Rig/KB