2/7/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1000 M Bike

5 Grasshoppers Per Leg

10 Leg Swings Each Direction

10 Air Squats

5 Hip Circles Internal/External

Weightlifting

A.: Front Squat (1X4-5 Reps; 3X3-4 Reps @ 20×1; 80/82.5/85/87.5%)

Performance:

4X5-6 Reps @ 30×1 Tempo

Health/Function:

4X8-10 Goblet Squats To Box @ 30×1 Tempo

Metcon

B.: Metcon (Weight)

Health/Function:

EMOM For 10 Minutes

3 Hang Power Cleans+1 Front Squat

Performance: (RX)

EMOM For 10 Minutes

2 Power Clean+1 Squat Clean

Competition/Sport: (RX+)

EMOM For 10 Minutes

1 Power Clean+1 Hang Squat Clean+1 Squat Clean

Cool Down

*BB Quad Smash

*Olympic Wall Squat

*Runner’s Stretch