WOD 190611

CROSSFIT WOD

1. Warm Up + Mobility

<20:00 total>

2 Rounds:

  • 200m Row, 20 Banded Good Mornings

  • 100 SUs, 8 Suitcase Deadlifts (each side)

  • 200m Row, 12 Barbell Rollouts

  • 100 SUs, 8 Deadlifts + 8 Hang Power Cleans

Then:

  • Front Rack Stretch

  • Barbell Warmup

2. Skill

<20:00 total>

Power Clean Complex

On the 1:30 x 5 Sets, starting from 75%:

  • 1 Hang Power Clean

  • 1 Power Clean

3. WOD

<20:00 total>

“Power Ranger”

For time (TC=15:00):

  • 15 Power Cleans [52/36], 600m Run [80 Lateral Barbell Jump-Overs]

  • 10 Power Cleans [52/36], 400m Run [70 Lateral Barbell Jump-Overs]

  • 5 Power Cleans [52/36], 200m Run [60 Lateral Barbell Jump-Overs]

CONDITIONING WOD

A.

<35:00 total>

  • Banded Shoulder and Lat Stretches & Active Samson

Then 4RFT (TC=25:00):

300m Run

6 Strict Pull-Ups

12 DB Push Presses (15/10)

300m Run

6 Strict T2B

12 ACossack KB Squats with Goblet Hold, alt (10/6)

B.

<15:00 total>

E3MOM 12:

  • 6 Turkish Get-Ups (3 each side)