11/8/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Burgener Warm Up

+

2X:

5 Behind The Neck Push Press

5 OHS

5 OH Lunges Per Leg

125 M Run

Weightlifting

A.: Hang Snatch (2X3 Reps, 3X2 Reps)

Health/Function:

4X5 Hang Power Snatch

Metcon

B.: Metcon (Time)

8 Rounds:

3 Power Snatch (Rx=135/95)

200 M Run

-Rest 1 Minute-
Rx+=155/105

C.: Metcon (Time)

For Time:

200 M OH Plate Walk (45/25)
Rx+= 150 Feet HS Walk

*6 Minute Cap

Cool Down

*LAX Ball Shoulder

*Hands Against Wall Hold

*Banded Elbow Opener