6/21/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

300 M Bike Easy

300 M Bike Moderate

300 M Bike Fast

+

Clean and Jerk Breakout Session

Weightlifting

A.: Bench Press (4X6-8 Reps @ 30×1 Tempo)

A.: Shoulder Press (4X6-8 Reps @ 30×1 Tempo)

Metcon

B.: Metcon (Time)

Health/Function:

5 Rounds:

6 Hang Power Clean

6 Push Press

400 M Bike

-Rest 1 Minute Between Rounds-

Performance: (RX)

4 Rounds:

6 Clean And Jerk (115/75)

500 M Bike

-Rest 2 Minutes Between Rounds-

Competition/Sport:(RX+)

3 Rounds:

8 Clean And Jerk (155/105)

800 M Bike

-Rest 2 Minutes Between Rounds-

Cool Down

*Wrist Sitbacks

*Grasshopper Hold

*Olympic Wall Squat