5.4.3…

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (3 Rounds for reps)

Rx+

5 min. Row for Meters

4 min. Power Snatches (95/65 lb.)

3 min. Lateral Burpees over the Bar

Rx

5 min. Row for Meters

4 min. Power Snatches (75/55 lb.)

3 min. Lateral Burpees over the Bar

Fitness

5 min. Row for Meters

4 min. Power Snatches

3 min. Lateral Burpees over the Bar

Gymnastics

Metcon (No Measure)

Project Pull-up/Midline Madness Session #1

Pull-up

Baseline Test

1. Max Pull-up Test (Strict)

– Find a version of Pulling (Band assist, Ring Row) that allows for 10+ unbroken reps.

2. 3 x 50% of Max Reps Strict Pull-ups (unbroken)

– Rest between sets as needed.

Midline Madness

Baseline Test

1. Max Sit-up Test (Strict)

– Find a version of Sit-ups that allows for 10+ unbroken reps.

2. 3 x 50% of Max Reps Strict Sit-ups (unbroken)

– Rest between sets as needed.

WOD – Home Gym

Metcon (3 Rounds for reps)

5 min. Shuttle Sprints (20 m)

4 min. Alt. Db Power Snatches (50/35 lb.)

3 min. Lateral Burpees over the Db.

Gymnastics

Metcon (No Measure)

Project Pull-up/Midline Madness Session #1

Pull-up

Baseline Test

1. Max Pull-up Test (Strict)

– Find a version of Pulling (Band assist, Ring Row) that allows for 10+ unbroken reps.

2. 3 x 50% of Max Reps Strict Pull-ups (unbroken)

– Rest between sets as needed.

Midline Madness

Baseline Test

1. Max Sit-up Test (Strict)

– Find a version of Sit-ups that allows for 10+ unbroken reps.

2. 3 x 50% of Max Reps Strict Sit-ups (unbroken)

– Rest between sets as needed.

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