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WOD 092519: Burpees as a Bonus


CrossFit: Strength: CLEAN COMPLEX 5 -7 Sets AHAP 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Conditioning: For Time: Buy in EMOM of 5 Burpees 50 Power Cleans (135/95) 9:00 Time Cap Cashout: 2-3 RFT 10/10 Bicep Curls 30 Banded Pull Aparts 30 Glute Bridges (weighted if possible) RX+:

CrossFit:
Strength:
CLEAN COMPLEX
5 -7 Sets AHAP
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Conditioning:
For Time:
Buy in EMOM of 5 Burpees
50 Power Cleans (135/95)

9:00 Time Cap

Cashout:
2-3 RFT
10/10 Bicep Curls
30 Banded Pull Aparts
30 Glute Bridges (weighted if possible)

RX+:
50 Power Cleans (155/105)

Hybrid:
WOD 1:
15 Min AMRAP
30 Wtd Speed Skaters (30/20)
30 Plank Jacks
30 Alt DB Push Press (30/20)
30 Sprinter Touch Down

WOD 2:
Use Dumbbells

BootCamp:
WOD 1:
30:00 AMRAP
30 Wtd Speed Skaters (30/20)
30 SL BW RDL & Hop
30 Plank Jacks
30 Alt DB Push Press (30/20)
30 Sprinter Touch Down

Cashout:
1min Max Effort : 30s Rest b/n
V-Up
Plank Hip Dips
Seated Flutter Kick

Weightlifting:
Oly:
Push Press + Power Jerk
(5) 5+1 x @ AHAP

Clean Lift-Off + Halting Clean Deadlift (mid-thigh) + Floating Clean Pull
(5) 2+2+3 x @ AHAP

Power:
Deadlift
Work Up to a 2RM

Deadlift Block Pulls (3-5″)
(3) 1-3 reps @ 90-95%

Barbell Bent Over Rows
(5) 8 x @ AHAP

Weighted Hollow Rocks
(3) 20 Rocks AHAP

 

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