WOD 190823 (五)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Pike Stretch

  • 1:00 Banded Shoulder Distraction per side

  • 1:00 Hamstring Stretch per side

2 Rounds:

  • 20 Good Mornings

  • 15 Calorie Machine

  • 5 Light DB Strict Press per side

  • 5 Inchworms

2. Skill

<total 20:00>

Deadlift

  • 3 Reps @ 70%

  • 1 Rep @ 75%

  • 3 Reps @ 70%

  • 1 Rep @ 80%

  • 3 Reps @ 70%

  • 1 Rep @ 85%

3. WOD

<total 25:00>

“Hangnail”

AMRAP 16:

  • 30 DB Hang Clean and Jerks (22.5/15)

  • 25/18 Calorie Assault Bike

  • 20 Burpees

  • 15 Deadlifts (102/61)

Notes:

1. Choose weights on the dumbbell and barbell that you can complete within 3 sets

2. Switch hands every 5 reps on the dumbbell hang clean and jerk

3. Modify: Equal cal of Row/Ski

CONDITIONING WOD

1. Warm-Up

(total 20:00)

  • 12:00 Mobility for Hip Hinge Day

2. Skills & Strength

(total 20:00)

E2MOM 18 (3 Rounds):

  • 8 DB Romanian Deadlift @ 4011

  • 15 Barbell Roll-Outs @ 3020

  • 10 Hanging WB Hamstring Curls @ 2111

3. WOD

(total 20:00)

5 RFT:

  • 15/10 Cal Ski

  • 15 KB Goblet Squats (24/16)