CrossFit WOD

Wednesday 5.8.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

Ski 900m/ 750m

Rest 1 min

Row 1000m/ 850m

Rest 1 min

Bike 1200m/ 1000m

then:

2 Rounds

:60 Sandbag/ Slamball Hug/Hold

:90 Max Effort Rope Climbs

Rest 2:00

Score is total Rope Climbs

Warm-up

2 Rounds

200m Run

8 Hang Squat Clean and Press 45#/ 35#

30 Double Unders

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)

Front Rack Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Shoulder/ Lat Stretch

Weightlifting

Front Squat (5×2 @ 85% of 1RM)

Complete 5 sets of 2 reps each

WOD

Metcon (Time)

FOR TIME

Ski 900m/ 750m

Rest 1 min

Row 1000m/ 850m

Rest 1 min

Bike 1200m/ 1000m

Metcon (AMRAP – Reps)

2 Rounds

:60 Sandbag/ Slamball Hug/Hold

:90 Max Effort Rope Climbs

Rest 2:00

Score is total Rope Climbs
Sandbag/ Slamball hug/hold to be done as heavy as possible – post weight used to comments.