Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
300m row (inc pace every 100m)
2x:
5 Air Squats w/thumbs on shoulders
5 inchworm pushups
5 Sampson Lunges/Leg
Barbell Warmup:
Empty Barbell Complex as Group
Weightlifting
A.: Hang Power Clean/Hang Squat Clean (5X2+2)
5X2 Hang Power Clean+2 Squat Clean
Performance: 5X4 Hang Power Cleans
Health/Function:5X 2 High Hang Pulls+3 High Hang Power Cleans
Metcon
B.: Metcon (Time)
Health/Function:
18 KBS/(30/24) Calorie Row
15 KBS/(25/20) Calorie Row
12 KBS/(20/16) Calorie Row
Performance (RX):
12 Power Cleans (135/95)/(35/28) Calorie Row
9 Power Cleans/(30/24) Calorie Row
6 Power Cleans/(25/20) Calorie Row
Competition/Sport (RX+):
12 Squat Cleans (155/105)/(40/32) Calorie Row
9 Squat Cleans/(30/24) Calorie Row
6 Squat Cleans/(20/16) Calorie Row
*16 Minute Time Cap
Cool Down
*LAX Ball Forearm
*Olympic Wall Squat
*DB Throacic Bench Hold
