WOD 190724 (三)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

Buy in:

  • 400m Run

2 Rounds:

  • 6 Spiderman + Reach (each side)

  • 50' Single Arm Overhead Carry

  • 6 Inchworms

Cash out:

  • 400m Run

2. Skill

<total 15:00>

Barbell Cycling - Beast Builder V1

On the 1:00 x 7:

  • Min #1 - 7 Hang Squat Cleans + 1 Push Jerk

  • Min #2 - 6 Hang Squat Cleans + 2 Push Jerk

  • Min #3 - 5 Hang Squat Cleans + 3 Push Jerks

  • Min #4 - 4 Hang Squat Cleans + 4 Push Jerks

  • Min #5 - 3 Hang Squat Cleans + 5 Push Jerks

  • Min #6 - 2 Hang Squat Cleans + 6 Push Jerks

  • Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM

3. WOD

<total 25:00>

“Meter Maid”

For Time (TC=20:00):

  • 200m Run, 27 Wallballs, 27 Box Jumps

  • 200m Run, 21 Wallballs, 21 Box Jumps

  • 200m Run, 15 Wallballs, 15 Box Jumps

  • 200m Run, 9 Wallballs, 9 Box Jumps

  • Wallball - 9/6

*Box Jump - 24"/20"

CONDITIONING WOD

1. Warm-Up

<total 10:00>

Running WOD Warm-Up:

  • 10 Hands-Up Alt Reverse Lunges

  • 10 Alt Lateral Lunges

  • 10 Alt Single Leg-Up Deadlifts (slow and controlled)

  • 10 Alt High Leg Kicks

  • 10 Front-Middle-Back-Up Lower Back Stretch

  • 10 Alt Face-Up Leg Reach-Accross

  • 10 Alt Face-Down Scorpion Stretch

2. Skills & Strength

<total 10:00>

  • DU Practice

3. WOD

<total 40:00>

6 RFT:

  • 300m Run

  • 15 KB Swings

  • 6 Strict Pull-Ups

  • Rest *

* Rest exactly the same amount of time that it took you to perform the previous round, then start your next round.