7/26/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded OH Hold Per Arm

10 Banded Face Pulls

10 Light DB Hang Power Snatch Per Arm

15 Bar Kips

+

Barbell Hang Power Snatch Prep/Warm Up

Metcon

A.: Metcon (Weight)

Every 3 Minutes For 15 Minutes:

Health/Function:

5 Moderate Hang Power Snatch+5-6 DB Row @ 20×1 Per Arm

Performance (RX):

3 Moderate/Heavy Hang Power Snatch+4-6 Jumping Bar/Ring Muscle Ups

Competition/Sport (RX+):

3 Heavy Hang Power Snatch+4-6 Bar/Ring Muscle Ups

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function:

Buy In: 10 DB Renegade Rows

Then Complete As Many Rounds And Reps W/Time Remaining:

125 M Run

8 Push Press

6 Hang Power Cleans

Performance (RX):

Buy In: 12 Devils Press (35/20)

Then Complete As Many Rounds And Reps W/ Time Remaining:

200 M Run

10 Push Press (95/65)

5 Hang Squat Cleans (95/65)

Competition/Sport (RX+):

Buy In: 16 Devils Press (40/25)

Then Complete As Many Rounds And Reps W/ Time Remaining:

200 M Run

14 Push Press (115/85)

7 Hang Squat Cleans (115/85)

Cool Down

*LAX Ball Pec

*Banded Shoulder Sink

*Banded Shoulder Opener