CrossFit WOD

Thursday 2.7.19

By February 6, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

AMRAP 8 Minutes

100 Double Unders

10 Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

100 Double Unders

10 Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

100 Double Unders

Max Rep Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

Warm-up

Accumulate 2000m through a combination of the Bike, Rower, and Skier.

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)

Couch Stretch

Wrist Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Hip Bridge hold with leg lift

Lunge Stretch – elevated foot

Samson Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart

Weightlifting

Squat Clean

Build to Heavy Single

Then:

3 Rounds – Not for time

Max Hang Squat Cleans @ 70%

Bar Facing Burpees*

*Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your “rest period”.

WOD

Hang Squat Clean (1 – 1 – 1 – 1 – 1…)

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

100 Double Unders

10 Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

100 Double Unders

10 Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

100 Double Unders

Max Rep Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s
The number of reps for the jump rope component stays at 100 whether doing double under or single unders.

The score entered is the number of dumbbell burpee box step-ups completed during the Max Rep component.