7/25/2022

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