Workout of the Day

WOD Tuesday 4/18/17

Gymnastics:
Not for time, 10 min cap:
6 Strict Deficit HSPU (athletes choice of depth),
Rest 1 min, then:
6 Strict Deficit HSPU,
Rest :45 sec, then:
5 Strict Deficit HSPU,
Rest :30 sec, then:
4 Strict Deficit HSPU,
Rest :15 sec, then:
3 Strict Deficit HSPU.

*Reps do not need to be unbroken. Scale to do deficit, add mats, or practice inversions on wall for the 10 minutes.

MetCon(1):
5 Minute Cap (score time or reps completed):
15-12-9:
Shoulder-to-overhead (115/75),
Burpees.

Rest 2 Minutes, Then:

MetCon (2):
5 Minute Cap (score time or reps completed):
12-9-6:
Hang Power Cleans (135/85),
Burpees.

Rest 2 Minutes, Then:

MetCon (3):
5 Minute Cap (score time or reps completed):
9-6-3:
Squat Cleans (155/105),
Burpees.

*If you finish before the 5 min cap, you get extra rest. Everyone will start each metcon together.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443