CrossFit WOD

Friday 5.3.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

100 Double Unders

25 KB Swings 53#/ 35#, American

20 Burpees to 6″ Target

Rx+ 70#/ 53#

Warm-up

3 Rounds

:30 HS Hold

250m Ski

15 Push Press 45#/ 35#

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

Knee Circles – Left, Right, Back and Forth

Frog Stretch

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Shoulder Rotating T Square

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Power Clean to Push Jerk, 5×5, Touch and Go

(heavier than last time)

Power Clean (5 – 5 – 5 – 5 – 5)

Push Jerk (5 – 5 – 5 – 5 – 5)

WOD

Metcon (Time)

3 RFT

100 Double Unders

25 KB Swings 53#/ 35#, American

20 Burpees to 6″ Target
Rx+ 70#/ 53#

CASH OUT

Metcon (AMRAP – Reps)

5 MIN AMRAP

Max Sets of 15 Unbroken Squats