Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
500 M Row (Increase Pace Each 125M)
+
10 BB High Hang Pulls
10 BB Hang Power Cleans
10 BB Front Squats
10 BB Lunges
Metcon
A.: Metcon (Weight)
Every 2 Minutes For 6 Sets:
Health/Function: 1 High Hang Pull+2 Hang Power Cleans+1 Front Squat
Performance (RX): 1 Hang Power Clean+1 Power Clean+1 Front Squat
Competition/Sport (RX+): 1 Hang Squat Clean+1 Squat Clean+1 Front Squat
B.: Metcon (AMRAP – Reps)
10 Minute AMRAP:
Health/Function:
300 M Row
8 Hang Power Snatch Right
8 Hang Power Snatch Left
16 Walking Lunges
Performance (RX):
750/675 M Row
Then 4 Rounds:
10 Alternating DB Snatch (50/35)
10 DB OH Lunges Per Arm (50/35)
Max Effort Row (Meters) With Time Remaining
Competition/Sport (RX+):
100 M Row/4 Power Snatch (95/65)/4 OHS (95/65)
*Increase Row By 100 M’s And Reps By 2 Each Round
Cool Down
FOLLOW ROM WOD OR BELOW:
*LAX Ball Forearms
*Banded Elbow Distraction With PVC
*LAX Ball Lats