CrossFit WOD

Thursday 1.31.19

By January 30, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

3 RFT

Cal Row 25/ 18

25 Push Press 75#/ 55#

Rx+ 115#/75

then

3 Rounds

3 MINUTE AMRAP

10 Hang Power Clean 95#/ 65#

20 Kettlebell Swings 53#/ 35#

30 Double Unders

Rest 2 Minutes

Rx+ 135#/95#, 70#/ 53#

Warm-up

1 Minute Easy Row

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Row

45 Seconds Active Spiderman

30 Seconds Fast Row

then

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

3 RFT
Cal Row 25/ 18

25 Push Press 75#/ 55#

Rx+ 115#/75

INTERVAL

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3 MINUTE AMRAP
10 Hang Power Clean 95#/ 65#

20 Kettlebell Swings 53#/ 35#

30 Double Unders

Rest 2 Minutes

Rx+ 135#/95#, 70#/ 53#