7/12/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 Calorie Row

+

:30 Banded Ankle Distraction Per Ankle

:20 Dead Hang Hold

10 DB Row Per Arm

Weightlifting

A.: Paused Push Press (3X5 Reps; PAUSE 2 Seconds In Dip)

2 Second Pause In Dip Position
Rx+=Paused Push Jerks

Metcon

B. : Metcon (No Measure)

EMOM For 12 Minutes:

Health+Function/Performance/Competition+Sport

1st:6-8 Ring Rows @ 30×1 Tempo/4-5 Jumping Muscle Ups/2-5 Ring Or Bar Muscle Ups

2nd: 50 Foot Bear Crawl/:20-:30 HS Hold/:20-:30 HS Walk

3rd: 2-4 Pullup Negatives/Hold Top Of Pullup As Long As Possible/Hold Top Of Pullup As Long As Possible W/ L-Sit

4th: Rest

C.: Metcon (Time)

Health/Function:

10-8-6-4

Hang Power Clean

Half Burpees

Calorie Row

Performance (RX):

12-9-6-3

Hang Power Cleans (135/95)

Bar Facing Burpees

Calorie Row

Competition/Sport (RX+)

15-12-9:

Hang Power Cleans (155/105)

Bar Facing Burpees

Calorie Row

*9 Minute Cap

Cool Down

*Banded Pec Stretch

*LAX Ball Scapula

*Shoulder Through Hold