WOD 011419: More Output, Less Reps…

CrossFit: Strength: Clean Warmup 5 Minutes Clean Complex 5 sets going up to moderate weight (no missed lifts) 1 Set: 3 Hang Power Cleans 1 Push Press 3 Hang Power Cleans 1 Push / Split Jerk Conditioning: 12 Minute ME EMOM A) 2/1 Rope Climbs (Sub 7/5 Strict Pullups) B) Alt Pistols (Sub Goblet Squats …

CrossFit:
Strength:
Clean Warmup
5 Minutes

Clean Complex
5 sets going up to moderate weight
(no missed lifts)
1 Set:
3 Hang Power Cleans
1 Push Press
3 Hang Power Cleans
1 Push / Split Jerk

Conditioning:
12 Minute ME EMOM
A) 2/1 Rope Climbs (Sub 7/5 Strict Pullups)
B) Alt Pistols (Sub Goblet Squats 24/16)
C) 45s HS Hold

RX+:
Ring MUs/Bar MUs
HSPUs

Hybrid:
WOD 1:
20 Min AMRAP
20 Curtsey Lunge + Squat
40 Mountain Climbers
10 Dball Over Shoulder
10 Walkout + Push Up
500m Row

WOD 2:
Same

BootCamp:
WOD 1:
24 Min EMOM
Curtsey Lunge + Squat
Seal Walks
Dball Over Shoulder
Walkout + Push Up
Rest

Cashout
2-3
30 Pause Glute Bridges
10/10 Windmill

Weightlifting:
Oly:
Muscle Snatch
(3) x 3 – just the bar – light weight

Tall Snatch
(5) x 3 – just the bar – light weight

3 Low Hang Snatches
take 5-7 sets to build to a heavy triple

Power:
BACK SQUAT
(1) 5 x @ 50%, (1) 3 x @ 60%
(1) 2 x @ 70%, (1) 1 x @ 75%
(1) 1 x @ 80%
(1) AMRAP x @ 85% (don’t pass 18 reps)

RDL’s
(3) 8 x @ AHAP

**ACCESSORIES AS A GROUP**
Weighted Back Racked Forward Lunges (lunge in Place)
(3) 10/10 x @ AHAP
Weighted Hollow Rocks
(3) 20 Rocks AHAP