11/13/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Row Warmup:

10 Pulls Legs Only

10 Pulls Legs And Hips Only

10 Pulls Hips And Arms Only

10 Pulls Full Row

+

2x:

5 BB High Hang Pulls

5 BB Hang Power Clean

5 BB Front Squats

Weightlifting

A.: Clean Complex (4X2+2)

Competition/Sport:

4X1 Squat Clean+2 Hang Squat Clean+1 Front Squat

Performance:

4X2 Power Clean+1 Hang Squat Clean+1 Front Squat

Health/Function:

4X3 Hang Power Clean+2 Front Squats

Metcon

B.: Metcon (Time)

Health/Function

4-5 Rounds:

12 Box Step Ups Or Box Jumps

350/300 M Row

-Rest 2 Minutes-

Performance

3 Rounds:

18 Box Over Jumps (24/20″)

600 M Row

-Rest 2 Minutes-

Competition/Sport

For Time:

25 Box Over Jumps (30/24″)/1000 M Row/Rest 2 Minutes

20 Box Over Jumps /750 M Row/Rest 2 Minutes

15 Box Over Jumps/500 M Row

Cool Down

*Banded Sampson

*Pigeon

*Lying Spinal Twist Hold