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
