9/11/2019

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