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Home / Uncategorized / COACH MIKES LATEST ARTICLE! / “CYCLE KLEW” WOD 10/9/19

COACH MIKES LATEST ARTICLE! / “CYCLE KLEW” WOD 10/9/19

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The 2020 CrossFit Games Open starts tomorrow! Check out my Coach Mike’s latest article & video in Breaking Muscle for everything you need to know to prepare yourself. He cover’s all levels from fun to serious competitor.

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Fitness – Strength – Community


WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

5 Strict Weighted Pull Ups

8 DB Reverse Fly’s

5 Strict Bar Dips w/ a 3 Sec. Negative

*Rest as needed.

LIFT:

7 Sets (Every 90 Sec.)

1 Snatch

*Start @ 50% and add 10 lbs each set building to 85%

WOD:

“CYCLE KLEW”

15-12-9-6-3

G2O (75/55) (65/45)

Bar Facing Burpees

*15/12 Cal. Assault Bike after each round.


FIT

SKILL:

3 Sets

8 Banded Lat Pull Down

8 Banded Face Pulls

8 Banded Tricep Extensions

LIFT:

BB Split Squat

3 x 6e

Pair With:

Single Leg Glute-Bridge

3 x 6e

WOD:

2 Rounds

15/10 Cal. Bike

10 Right Arm DB Snatch (50/35)

15/10 Cal. Bike

10 Left Arm DB Snatch

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