2/20/2019

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