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WOD 041918: Sprinting and Jerks…


CrossFit: Strength: Back Squats 5@ 50% 5@60% 5@ 70% 4×5@ 75-80% Conditioning: 3 RFT 25 Cal Row 21 Burpees 15/12 Cal Bike 12 Power Clean & Jerks (95/65) *1 Minute Rest RX+: Same Hybrid: WOD 1: 3rd each – Rest 60 btwn each A- 15 Med Ball Cleans / 30 Toe Taps B – 15

CrossFit:
Strength:
Back Squats
5@ 50% 5@60%
5@ 70%
4×5@ 75-80%

Conditioning:
3 RFT
25 Cal Row
21 Burpees
15/12 Cal Bike
12 Power Clean & Jerks (95/65)
*1 Minute Rest

RX+:
Same

Hybrid:
WOD 1:
3rd each – Rest 60 btwn each
A- 15 Med Ball Cleans / 30 Toe Taps
B – 15 Push Press -30 FLutter Kick
C – 10 Hvy Kbs/ 20 Plate on off
D – 10 Push Up/ 30s Boat Pose

WOD 2:
(6/6) Hang DB Clean & Jerk

BootCamp:
WOD 1:
3rd Per Station
30s A-B-Rest

1A – Medball Cleans
1B Toe Taps
1:00 Rest
2A Push Press
2B – Flutter Kicks
1:00 Rest
3A HVY Kb Swings
3B – On/Off Plate
1:00 Rest
4A Push ups
4B – Boat Pose hold
1:00 Rest
5A – Kneeling Get Up
5B – Shuffle Touch Down

WOD 2:
3 sets of
100m Banded Partner Sprint

Barbell Mechanics:
3 Muscle Cleans
(3) x 3 – just the bar – light weight

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

1 Clean DL + 2 Pos. (1 below the knee + 1 mid-thigh) Full Squat
(3) x 1 + 1 + 1 @ a feeling of 70% effort

Press In Split
(5) 3 x @ a AHAP

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