9/17/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X: (W/ Empty Bar)

5 High Hang High Pulls

5 Push Press

5 Front Squat

10 Bar Kips

12/10 Calorie Row

Metcon

A.: Metcon (Weight)

Every 2 Minutes For 10 Minutes

Health/Function:(EMOM)

Evens: 5 Hang Power Clean

Odds: 5-6 Strict Press @ 20×1 Tempo

Performance (RX)

2 Hang Power Clean+3 Push Press

Competition/Sport (RX+):

1 Hang Power Clean+1 Hang Squat Clean+ 2 Shoulder To Overhead

B.: “Arrowhead” (Time)

For Time:

10 Squat Cleans (135/95)

20 Push Press (135/95)

30 CTB Pullups

40 Calorie Row

30 Burpees

20 Push Press

10 Squat Cleans
*20 Minute CAP*

Health/Function

3 Rounds:

8 KB Goblet Squats

10 Push Press

12/9 Calorie Row

10 Ring Rows

8 Burpees Or Half Burpees

Cool Down

*Shoulder CAR Hold

*Banded Shoulder Sink

*LAX Ball Front Deltoid