WOD 11.14.14

Main – CrossFit

Warm-up

Barbell Club 1 (No Measure)

100 M Row (HR Rate)
10 Air Squats (Movement specific)
10 Pass throughs with PVC(DROM)

3 Rounds with 1 minute rest between rounds
You will do row 1 at 60%, Row 2 @ 75% and Row 3 @ 90%

Air Squat = Overhead Squat

Then Spiderman down and back. Paying attention to hip mobility.

https://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

Shoulder mobility, front rack mobility.

Weightlifting

You will spend ten minutes working up to a 1RM clean and jerk.

Then allow ten more minutes to get better at the clean portion of the lift. And see if you can increase the clean, if not, record the heaviest clean from the clean and jerk.

Then allow ten more minutes to jerk from the rack, and try to get a 1RM jerk. Record the best of the day here.

Stop the lifting with at least 15 minutes left in class.

Clean and Jerk (10 Minutes to a 1RM)

Clean (10 Minutes to a 1RM)

Push Jerk (You can split or push, 10 Mins to a 1RM)

Metcon

WOD Frenzy

Metcon (Time)

4 Rounds –

5 Power Cleans HEAVY 155/105

8 Burpee over bar
Rest 3 Minutes

Metcon (Time)

50 Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

Cool Down

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