WOD 6.16.14

Main – CrossFit

Warm-up

I AM THE CrossFit (No Measure)

50 Singles
10 Ring Rows
10 Burpees
50 Singles
10 Push-ups
10 Squats
40′ Frankenstein

Coaches Choice for hip opener and quad stretch, then:

50 Doubles, or 100 Singles
10 Pull-ups
10 Kipping Swings
10 Hollow Rocks
10 Superman

Weightlifting

Back Squat (3 RM in Ten Minutes)

Back Squat (2 X 3 @ 90% of 3RM above)

Metcon

4 EMOM PC 15 minutes (Weight)

15 Minutes of
4 Power Cleans, EMOM
Select the same weight (or more) as last week for this WOD with 15 more total reps.

Metcon

Metcon (AMRAP – Reps)

1 Minute of Hang Power Cleans – 95#/65# – the magic number is 50, which requires no rest and a fast cycle rate.

Cool Down

Coaches choice.

Leave a Reply

*

captcha

Please enter the CAPTCHA text