12/17/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A1.: Push Press/Push Jerk (5X1 Push Press+2 Push Jerks)

*Rest :30 Between A1+A2

*Health/Function:

Push Press: 5X2 Reps

A2.: Strict Chinups (5XMax Effort Reps @ 30×2 Tempo)

*Rest 2 Minutes; Go Back To A1

*Health/Function:

5X5-6 Challenging Ring Rows @ 30×2 Tempo Plus Last Rep Negative As Slow As Possible

Tempo:

3-Lowering Phase

0-Pause At The Bottom

X- Drive Up

2-Pause At The Top

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

400 M Run

15 Burpees

10 T2B (K2E)
*Health/Function:

14 Minute AMRAP:

200 M Run

10 Half Burpees

15 Ab Mat Situps

Cool Down

*Shoulder Thru Stretch

*Hands Against Wall Hold

*Shoulder CAR Hold In Challenge Position