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WOD 112919: 2 Cold 2 Run!


CrossFit: Conditioning: 30 Minute ME EMOM A) Cal Bike B) 2 Handed KB Squat Cleans (24/16) C) Push Press (95/65) D) Strict Pullups E) DB Squats Holding in Front (80/60) F) Rest RX+: 30 Minute ME EMOM A) Cal Bike B) 2 Handed KB Squat Cleans (24/16) C) Push Press (95/65) D) Ring Muscle Ups

CrossFit:
Conditioning:
30 Minute ME EMOM
A) Cal Bike
B) 2 Handed KB Squat Cleans (24/16)
C) Push Press (95/65)
D) Strict Pullups
E) DB Squats Holding in Front (80/60)
F) Rest

RX+:
30 Minute ME EMOM
A) Cal Bike
B) 2 Handed KB Squat Cleans (24/16)
C) Push Press (95/65)
D) Ring Muscle Ups
E) DB Squats Holding in Front (80/60)
F) Rest

BootCamp:
WOD 1:
30 Minute ME EMOM
A) Cal Bike
B) 2 Handed KB Squat Cleans (24/16)
C) DB Push Press (35/25)
D) Strict Pullups
E) D-Ball Squats Holding in Front (80/60)
F) Rest

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

1 Clean Deadlift+ 2 Hang Power Cleans
(5) 1+2 @ Moderate

Power Clean Doubles
build up to 70%
(5-6) (2) 1 + 1 @ AHAP

**ACCESSORIES AS A GROUP**

Power:
STRICT PRESS
(2) 8 x @ 73% of a 1 RM
(1) 8+ x 73% (1-2 reps shy of failure)

Banded Straight Arm Lat Pull Downs
(4) 10 x @ hardest resistance possible

ACCESSORIES
SUPER SET THESE: 3 Sets of 12 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extentions
DB Hammer Curls
LIMITED HOURS!!! CHECK MINDBODY

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