Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
500 M Bike
8 DB Pause Push Press
16 Downward Dog Calf Raises
6 Shoulder CARS Per Arm
16 Standing Calf Raises
4 Yoga Pushups
16 Jumping Jacks
Weightlifting
A.: Bench Press (4X3 Reps @ 20×1; ALL Sets 80%+ 1 RM)
Performance:
2X5-6 Reps
2X4-5 Reps
A.: Shoulder Press (4X3 Reps @ 20×1; ALL Sets 80%+ 1 RM)
Performance:
2X5-6 Reps
2X4-5 Reps
Weightlifting
B.: Bench Press (1XME Reps 70% Of Last Set In A)
B.: Shoulder Press (1XME Reps 70% Of Last Set In A)
Metcon
C.: Metcon (Time)
Health/Function
5 Rounds:
5 Hang Power Clean
5 Push Press
-Rest 1 Minute Between Rounds-
Performance: (RX)
EMOM For 7 Minutes:
4-5 Clean And Jerk (Moderate weight)
Competitive/Sport: (RX+)
For Time:
12 Clean And Jerks (95/65)
9 Clean And Jerks (135/95)
6 Clean And Jerks (185/125)
3 Clean And Jerks (225/155)
*10 Minute Time Cap
Cool Down
*Banded Lat Distraction
*Banded Shoulder Sink
*Banded Elbow Opener
