WOD 190705 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<15:00 total>

2 Rounds:

  • 25/20 Calorie Row

  • 5 Inchworms

  • 10 Good Mornings

  • 15 High Jumps

  • 30s Dead Hang

2. Skill

<15:00 total>

Hang Clean and Jerk:

  • 30 Double-Unders

  • 2 Hang Squat Cleans

  • 1 Split Jerk

On the 1:30 x 7 Sets:

  • Set #1 - 60%

  • Set #2 - 65%

  • Set #3 - 70%

  • Set #4 - 75%

  • Sets #5+6+7 - No more than 80%

3. WOD

<30:00 total>

“Sicko Mode”

For Time (TC=20:00):

21-15-9 / 15-12-9:

  • Row Calories

  • Bike Calories

Then:

  • 21 Hang Squat Clean Thrusters (43/30)

CONDITIONING WOD

1. Warm-Up

<total 30:00>

  • Full Body CARs Routine

  • 1:30 Ankle Dorsiflexion (each side)

  • 1:30 Couch Stretch (each side)

  • Toe Tap Pike x 20 reps

Then:

  • 5:00-10:00 DU Practice

2. WOD

<total 30:00>

5RFT:

  • 400m Run

  • 20 WB Shots (9/6)

  • 10 Single DB Box Step-Ups (15/10)*

* Hold DB in each hand for 5 reps