CrossFit WOD, 3-13-19

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
Split jerk foot work, coach’s cadence.

3 rounds

10 banded pull aparts

5 split jerks

5 strict presses from split jerk

Skill WOD

Metcon (No Measure)

EMOM, 12 minutes

-Odd: 7 perfect split jerks, 95/65

-Even: 7/7 dumbbell strict presses, 50-35
-Technique, Technique, Technique

-Reset each split jerk.

-Focus on perfect reps!

-“Fast hand / Fast feet”

-Scale weight as needed for the strict presses.

-Single arm presses

Metcon

Team WOD, 8K row (Time)

Teams of two will share a rower and complete an 8K row switching as designated in notes.
Switch every 1000 M

Post WOD Stretch

Baned shoulder stretch

Competitors extra credit

Metcon (5 Rounds for time)

Each for time:

20′ HS walk

rest 1 minute

30′ HS walk

rest 1 minute

40′ HS walk

rest 1 minute

30′ HS walk

rest 1 minute

20′ HS walk

Metcon (Time)

Teams of 2

For time:

25 axle bar power cleans, 105/70

7 rope climbs

ROM WOD (No Measure)

ROM WOD

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