WOD 190702 (二)

CROSSFIT WOD 

1. Warm Up + Mobility

<15:00 total>

Alternating OTM x 8:

  • Odd min: 200m Row
  • Even min:
  1. 20 Banded Good Mornings
  2. 16 AbMat Sit-Ups
  3. 6 Suitcase Deadlifts (per side)
  4. 8 Scapular Pull-Ups


2. Skill

<15:00 total>

Hang Power Clean Complex:

  • 1 Hang Clean Pull
  • 1 Hang Clean High Pull
  • 2 Hang Power Cleans

On the 1:30 x 5 Sets:

  • Set #1 - 50% of 1RM Clean
  • Set #2 - 55%
  • Sets #3+4+5 - 60%


3. WOD

<30:00 total>

“Water Break”

Water Break Part #1

AMRAP 4:

  • 27 Hang Power Cleans (43/30)
  • 27 Lateral Burpees Over Rower
  • 27/21 Calorie Row

4:00 Rest

Water Break Part #2

AMRAP 4:

  • 21 Hang Power Cleans (43/30)
  • 21 Lateral Burpees Over Rower
  • 21/15 Calorie Row

4:00 Rest

Water Break Part #3

AMRAP 4:

  • 15 Hang Power Cleans (43/30)
  • 15 Lateral Burpees Over Rower
  • 15/12 Calorie Row

 

CONDITIONING WOD 

1. Warm-Up

<total 25:00>

  • Full Body CARs Routine *

Then 2 Rounds:

  • 10 KB Halos (5 each direction)
  • 20 Single-Arm KB DL (10 each side)
  • 10 Rotational WB Throws (5 per side)


2. WOD

<total 30:00>

AMRAP 24 (Teams of 2): *

  • 3 Strict HSPU
  • 6 Strict Pull-Ups
  • 9 Strict Knees to Elbows
  • 12 Russian KB Swings
  • 15 Cal Row

* Partners will alternate movements (e.g., Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, etc.) AMRAP 15 if done as an individual.