11/20/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute KB Quad Smash Per Leg

5 Grasshoppers Per Leg

5 Sampson Lunges Per Leg

10 Leg Swings Each Direction

:20 Hold Bottom Of Squat (Use Cage)

Weightlifting

A.: Back Squat (Build To A 1 Rep Max In 20 Minutes)

Performance: 4X4-5 Reps

Health/Function: 3×6-8 Reps To Box

Metcon

B.: Metcon (Time)

Competition/Sport (RX+)

For Time:

5 Power Cleans (225/155)

40 Wall Balls (20/14)

5 Power Cleans

60 Box Jumps (24/20″)

5 Power Cleans

80 Walking Lunges (40/Leg)

Performance (RX)

3 Rounds:

5 Power Cleans (155/105)

10 Wall Balls (20/14)

15 Box Jumps (24/20″)

20 Walking Lunges (10/Leg)

Health/Function

4 Rounds:

4 Hang Power Clean

8 Wall Balls

12 Step Ups

12 Walk Lunges

Cool Down

*Banded Couch

*BB Quad Smash

*Grasshopper Hold