CrossFit WOD, 10-2-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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 & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Power Clean (3 reps @ 80% every 3 minutes for 15 minutes)

Does not have to be TnG but must be consecutive

Metcon

Metcon (Time)

For time:

15 power cleans, 185/135

28 bus drivers, 35/26

21 ab mat sit ups

14 T2B

10 power cleans, 185/135

28 bus drivers, 35/26

21 ab mat sit ups

14 T2B

5 power cleans, 185/135

28 bus drivers, 35/26

21 ab mat sit ups

14 T2B
RX+ =

15 @ 185/135

10 @ 205/145

5 @ 225/155

Post WOD Stretch

Forearm stretch

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 5 minutes

1 L-sit rope climb (starting position is seated on the floor)

EMOM, 5 minutes

2 rope climbs
Scaled:

EMOM, 10 minute

Odd: 1 perfect rope climb

Even: rest

ROM WOD (No Measure)

ROM WOD

Leave a Reply

Your email address will not be published. Required fields are marked *