WOD 190730 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

Alternating A and B:

A: 200m Run

B:

1. 0:20 Deadhang

2. 14 Hollow Rocks

3. 6 Suitcase Deadlifts (per side)

4. 8 Glute Bridges

2. Skill

<total 20:00>

Power Clean Complex:

  • 1 Hang Clean Pull

  • 1 Hang Power Clean

  • 1 Clean Pull

  • 1 Power Clean

5 Sets of the Complex:

  • Set #1 - 60% of 1RM Power Clean

  • Set #2 - 64%

  • Sets #3+4+5 - 68%

3. WOD

<total 20:00>

“Nowhere Fast”

For Time (TC=9:00):

  • 50 Power Cleans (52/39)

*On the Minute: 5 T2B, starting from 0:00

CONDITIONING WOD

1. Warm-Up

<total 20:00>

  • 2:00 Hip CARs (1:00 per side) *

  • 2:00 Ankle CARs (1:00 per side) *

  • 2:00 Couch Stretch (1:00 per side)

Then E1:30MOM 9 (2 Rounds):

  • 0:30 Bear Crawl + 0:30 Inchworms

  • 1:00 Paloff Hold Alternating Reverse Lunges (0:30 per side)

  • 1:00 Static Hang (1st round pronated, 2nd round supinated)

2. Skills & Strength

<total 20:00>

E1:30MOM 18 (3 Rounds):

  • 10 KB Front Squats @ 31X1

  • 8 DB Floor Press @ 31X1

  • 10 Barbell Roll-Outs @ 3010

  • 15 Reverse Snow Angels @ 2020

3. WOD

<total 20:00>

For time:

  • 500m Row

  • 50 WB Shots (9/6)

  • 500m Row