May 22 2015

Struggling with time caps? Have a look HERE at this short (like our wods) article on why we have them, how  to use them and why we don’t do 30+ minute wods at CrossFit Waitakere all the time (maybe once per month). We work on your skills and continue to build strength outside of the met cons so we can go heavier, use a harder modality (think HSPU vs Pushups) but continue to scale so as to chase intensity in the met cons. Ask the coach about how to scale your workout if you aren’t sure.

A1. Beg FS 3×5 Int OHS 6×2
A2. bet sets max chins

B.

400 m run
40 TTB
30 Bar Facing Burpees
20 Squat Snatches (full) 60/40

30 Bar Facing Burpees

40 TTB
400 m run
18 minute cap

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