Tuesday 10/18/22

By
CrossFit 7x7
October 17, 2022
Tuesday 10/18/22

A) 12 minute gymnastics alt. EMOM:

1) 4-10 strict HSPU or pike push-up

2) 10 seated db strict press

3) rest

B) ‘Open WOD 17.2’

12 minute AMRAP:  

2 rounds of:

• 50-ft. db front rack walking lunge (or 18 alt. lunges)

• 16 toes-to-bars

• 8 db power cleans

Then, 2 rounds of:

• 50-ft. db front rack walking lunge

• 16 bar muscle-ups

• 8 db power cleans

etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds

Rx:

M two 50-lb dumbbells

F  two 35-lb Dumbbells

Scaling options:

35/25lb dbs

Subs for ttb: kipping heels above hips or straight leg sit-ups

Subs for bar MU: CTB pullup, kipping pullup, jumping pullup

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