WOD 190717 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 10:00>

2 Rounds:

  • 100m Run

  • 6 Spiderman + Reach (each side)

  • 100m Run

  • 50' Single Arm Overhead Carry

  • 100m Run

  • 6 Inchworms

2. Skill

<total 20:00>

Barbell Cycling

  • :30 on/:30 off Light Deadlift

  • :30 on/:30 off Light Push Jerk

  • :45 on/:45 off Moderate Deadlift

  • :45 on/:45 off Moderate Push Jerk

  • 1:00 on/1:00 off Heavy Deadlift

  • 1:00 on/1:00 off Heavy Push Jerk

  • :45 on/:45 off Moderate Deadlift

  • :45 on/:45 off Moderate Push Jerk

  • :30 on/:30 off Light Deadlift

  • :30 on/:30 off Light Push Jerk

3. WOD

<total 30:00>

“Double Header”

For Time (TC=25:00):

Buy-in:

  • 1000m Run

Directly into:

  • 100-80-60-40-20 - DUs

  • 50-40-30-20-10 - AbMat Sit-Ups

Cash-out:

  • 1000m Run

CONDITIONING WOD

1. Warm-Up

<total 15:00>

  • 2:00 Thoracic Opener

Then 2 Rounds:

  • 10 Alt DB Reverse Lunges

  • 5 DB Push Press

  • 5 KB Goblet Squat

  • 10 KB Swings

2. Skills & Strength

<total 25:00>

E1:30MOM 18 (3 Rounds):

  • 8 Plate OH Box Step-Ups (Left Leg) @ 2111

  • 8 Plate OH Box Step-Ups (Right Leg) @ 2111

  • 16 Single-Arm DB Row @ 2111 (8 each side)

  • 12 Barbell Roll-Outs

3. WOD

<total 15:00>

For time:

  • 800m Run

  • 30 Alt Single-Arm DB Snatches (17.5/12.5)