CrossFit / Competitors WOD, 9-14-15
The Athletic Studio / TAS CrossFit – CrossFit
Warm-up
Dynamic Warm Up (No Measure)
-jog
-back peddle
-high knees
-butt kicks
-side shuffle
-karaoke
-knee hugs
-quad stretch
-runners lunge
-balance lunge
Clean warm up (No Measure)
-dip & shrugg
-high pull
-muscle clean
-front squat
-clean drop
-clean
Weightlifting
Metcon (3 Rounds for weight)
EMOM, 9 minutes
1-3 minutes: 5 power cleans @ 70%
4-6 minutes: 3 power cleans @ 80%
7-9 minutes: 1 power cleans @ 90%
% of 1 RM power clean
Metcon
Metcon (AMRAP – Reps)
AMRAP, 6 minutes
2 cleans, 245 / 170
8 box jumps, 30′ / 24′
Any clean.
Post WOD Stretch
Scorpion stretch
Competitors extra credit
Metcon (2 Rounds for reps)
AMRAP, 2 minutes
Weighted strict pull ups, 45/25
2 minute rest
AMRAP, 2 minutes
Strict pull ups
Metcon (Time)
For time:
400 M prowler push, 50/35
On North A