2/27/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction

10 Scap Pulls

:45 Ankle Pulses

10 Bar Kips

:30 Bottom Squat Hold

10 Ring Rows

:15 Dead Hang Hold

10 Grasshoppers (5/Leg)

Weightlifting

A.: Back Squat (Build To A 5 Rep Max In 20 Minutes)

Performance:

2X6-8 Reps @ 30×1 Tempo

2X5-6 Reps

Health/Function:

4X6-8 Reps Back Squat To Box @ 30×1

Metcon

B.: Metcon (Time)

Health/Function:

4 Rounds:

14 DB Hang Power Snatch (7/Arm)

14 Ring Rows

Performance: (RX)

3 Rounds:

7 Power Snatch (95/65)

14 Pullups

Competitive/Sport: (RX+)

For Time:

1 Squat Snatch (135/95)/18 CTB Pullups

2 Squat Snatch/15 CTB Pullups

3 Squat Snatch/12 CTB Pullups

4 Squat Snatch/9 CTB Pullups

5 Squat Snatch/6 CTB Pullups

*14 Minute Time Cap

Cool Down

*Couch Stretch

*BB Quad Smash

*Ankle Distraction