Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Bike (Increase Pace Every Minute)
2 Minute LAX Ball Glutes
+
10 Empty Barbell Good Mornings/Back Squats
10 Empty Barbell Dip+Drive+Shrug
10 Empty Barbell Dip+Drive+High Elbows
10 Empty Barbell Hang Power Cleans
10 Front Rack Elbow Pivots
10 Front Squats
Weightlifting
A.: Power Clean (3-3-3-3 @ 80/85/85/87.5%)
-Select Power Clean Or Squat Clean-
A.: Squat Clean (3-3-3-3 @ 80/85/85/87.5%)
Metcon
B.: Metcon (AMRAP – Reps)
4 Rounds (For Reps):
Health/Function
:20 Max Effort Hang Power Cleans (Choose Moderate Weight)/Rest :40
:40 Max Effort Calorie Bike/Rest :20
Performance (RX)
:20 Max Effort Power Cleans @ 65% Final Part A Weight/Rest :40
:40 Max Effort Calorie Bike /Rest :20
Competition/Sport (RX+)
:40 Max Effort Calorie Bike/Rest :20
:20 Max Effort Clean And Jerks @ 70% Final Part A Weight/Rest :40
Cool Down
*Banded Shoulder Stretch (Low Part Of Cage)
*Banded Elbow Opener
*Pretzel Hold
