CrossFit WOD, 10-9-18

The Athletic Studio / TAS CrossFit – CrossFit

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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
3 rounds

6 calorie row or bike

5 power cleans, going up

6 alt stationary back rack reverse lunges

Metcon

0 – 12 minutes: metcon

12 – 15 minutes: rest and weights

15 – 20 minutes: 1 RM Hang clean OR hang power clean.

-Barbell must be brought back to the hang position from the back rack before being dropped.

-The floor must remain clear of extra weights. Athletes will retrieve their weights between each lift.

Metcon (Time)

2 rounds for time:

20/16 calorie row

20 power cleans, 95/65

20 alt back rack reverse stationary lunges, 95/65
12 minute cap

20 total lunges

RX+ =

-20 calorie bike

-135/95

Hang Power Clean (Work to a heavy single, 5 minutes )

Log in the appropriate lift. Athletes will complete a hang clean (squat) or a hang power clean. Not both!

Hang Clean (Work to a heavy single, 5 minutes)

Log in the appropriate lift. Athletes will complete a hang clean (squat) or a hang power clean. Not both!

Post WOD Stretch

Supine twist, 1 minute each side

Competitors extra credit

Metcon (4 Rounds for weight)

4 x 10/10 standing bottoms up strict KB press, going up

CrossOver Symmetry (No Measure)

Activation, post work out or Iron Scaps. Look at notes for the routine.
Iron scap

ROM WOD (No Measure)

ROM WOD

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