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Home CrossFit

WOD: Friday 250905

September 5, 2025
in CrossFit
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WOD: Friday 250905


• Teaching Transient & Class Overview

“When Doves Cry” is a difficult six-round effort mixing grip stamina, upper-body pulling, and cardio interference. After common prep with kettlebell deadlifts, burpees, and ring work, athletes will progress into particular gymnastics talent prep for the ring muscle-up. Conditioning begins with a gradual farmers carry into burpees over the rower and a 300/250m row, ending every spherical with ring muscle-ups. The farmers carry units the tone, demanding composure and grip administration, whereas the ring muscle-ups are the crux of the exercise. Athletes ought to tempo every spherical at ~3:00–4:00, staying constant throughout all six rounds. Coaches ought to stress sustaining unbroken carries, environment friendly transitions, and good units on the rings to keep away from failure.

metcon: “Little Crimson Corvette”

6 rounds for time of:

Kettlebell Farmer Carry, 53/35 lbs, 100 m

10 Burpee Over Rowers

Row, 300/250 m

5/4 Ring Muscle-ups

Time Area: 18:00-25:00

Time Cap: 30:00

Equipment:

4 rounds for high quality of:

8 L/8 R 3-Level Dumbbell Rows, decide load

12 Ring Push-ups

16 Dumbbell Hammer Curls, decide load



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Tags: FridayWOD
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