Industrial Athletics – CrossFit
When you are approaching today’s WOD, remember, the tabata style workout is fast with very little rest. You need to pick a scale that keeps you moving for 20 seconds at a time. Too much rest and you will end of standing around more than you are working.
Pull-ups
EMOM 5 Min:
3 Pullup Negatives (banded or ring rows)
Follow the final round immedately with 30 Pullups/Banded/Ring Rows for time.
Metcon (AMRAP – Reps)
Tabata Hang Squat Cleans (30-40%)
Rest 1 Min
Tabata Toes to Bar
Rest 1 Min
Tabata Hang Squat Cleans
Scaling:
Platinum: As written above.
Steel:
Tabata Hang Squat Cleans (30-40%)
Rest 1 Min
Tabata Hanging Leg Raises
Rest 1 Min
Tabata Hang Squat Cleans
Brass:
Tabata Hang Power Cleans (30-40%)
Rest 1 Min
Tabata Hanging Leg Raises
Rest 1 Min
Tabata Hang Power Cleans