Workout of the Day

WOD Fri-YAY 7/14/17

a. 5x5 Ring Dips @ 311 Tempo. Complete the dips with a 3 count negative into a deep dip position, drive out from the bottom with force, lock out and flash out (externally rotate) at the top for a count. Scale with bands or 5x5 with the just the negatives if driving out of the dip is difficult.

b. 5x10 Strict Knee Raises with 411 Tempo. Rest 60 seconds between sets. Try to go unbroken. Scale to broken sets.

Set clock for 12 minutes and score reps for each of the 6 rounds:
1 Minute: Double-unders.
1 Minute: Alternating DB Snatch (50/35).
2 Minutes: Double-unders.
2 Minutes: Alternating DB Snatch (50/35).
3 Minutes: Double-unders.
3 Minutes: Alternating DB Snatch (50/35).

*No rest between rounds. Use small white board to keep your score following each amrap.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626


Phone: 949-236-6443