SHRED CrossFit WOD 1/6/20 – ‘Grim Reaper’

Complete as many rounds as possible in 5 mins:

21-15-9 reps of:

Overhead Squat, 95/65 lbs

Toes-to-bar

Rest 5min.

Complete as many rounds as possible in 5 mins:

15-12-9 reps of:

Thruster, 95/65 lbs

Chest-to-bar Pull-up

STIMULUS
In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between

Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

Choose gymnastics variations that you could complete 15+ reps of both movements unbroken when fresh
You could also keep the weights and variations the same and adjust volume:
First AMRAP Example: 15-12-9
Second AMRAP Example: 12-9-6

If you finish the set of 9’s within these windows, you’ll move back to the large opening set
Your score for each couplet is total number of reps completed

MOVEMENT SUBS:
C2B
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows

MOVEMENT SUBS:
T2B
Reduce Reps
Feet as High as Possible
Knees to Elbow / Chest / Waist

STRATEGY
GENERAL
On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets
Aim to complete each barbell set with no more than 1 break
A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish
Quick sets and quick breaks is ideal on the gymnastics movements
Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds
See below for possible break-up strategies for each set of barbell or gymnastics

FIRST AMRAP
Set of 21: 21 / 12-9 / 7-7-7 / 7 Sets of 3
Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3
Set of 9: 9 / 5-4 / 3 Sets of 3

SECOND AMRAP
Set of 15: 15 / 8-7 / 5-5-5 / 5 Sets of 3
Set of 12: 12 / 7-5 / 4-4-4 / 4 Sets of 3
Set of 9: 9 / 5-4 / 3 Sets of 3