CrossFit WOD

Monday 2.11.19

By February 10, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

3 RFT

Row 250m

6 Chest to Bar Pull-Ups

12 Dumbbell Snatch 50#/35#

Rx+Muscle Ups, 70#/ 50#

Warm-up

3 Rounds

10 Pull Ups

20 Overhead Lunge Steps 45#/ 35#

20 Calorie Row

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

Plank Knee Bend on Box

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Wall Splits

Cross Body Arm Stretch

Rig Calf Stretch

Hollow Rock

Superman Arm Raises

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Metcon (Time)

Clean

For Time

20 Clean @ 70% 1RM

Rest 3:00

15 Clean @ 75% 1RM

Rest 3:00

10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean

Clean reps can be Power, Squat, or a mix of both

Power Clean

Enter weight used for the last set of 10 reps

WOD

Metcon (Time)

3 RFT

Row 250m

6 Chest to Bar Pull-Ups

12 Dumbbell Snatch 50#/35#

Rx+Muscle Ups, 70#/ 50#