WOD 6.5.14

Main – CrossFit

Warm-up

Garage Games WORLD 1 (No Measure)

3 Rounds NOT for time:
100M Run
20 Wall Ball Cleans
40′ of Frankensteins
10 KB Snatch or Swing (left arm)
20′ of Butt Kickers and 20 ‘ of spiderman
10 KB Snatch or Swing (right arm)

Weightlifting

Squat Clean (6 X 2 – 80% of a 2RM)

Metcon

3EMOM 15 – Power Clean (Weight)

Pick a Heavy load for 3 Power Cleans EMOM for 15 Minutes
Rest 2 minutes then –

Metcon (Time)

50 Hang Power Cleans for Time – 95#/65#
Elbows in front of barbell at the top to count, be sure to be standing at FULL extension at the top as well, you can be in a flexed position at the bottom in order to return the barbell immediately to the top. This weight should be a load that you can do without dropping, so alter weight appropriately.

Cool Down

Coaches choice – look out for trap soreness.

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