CrossFit WOD

Tuesday 5.14.19

Three Danes CrossFit – CrossFit


WOD

Power Snatch

3 reps at 50 and 60% of 1 RM

3 sets of 2 reps @ 65% of 1 RM

Clean Pull

3 reps @ 80% of 1 RM

2 sets of 3 reps @ 95% of 1 RM

3 sets of 2 reps @ 105% of 1 RM

Box Jumps

4 sets of 6 reps

Warm-up

1 Minute bike, Ski, or Row

then:

2 Rounds

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)

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Weightlifting

Power Snatch (3 – 3 – 2 – 2 – 2)

3 reps at 50 and 60% of 1 RM

3 sets of 2 reps @ 65% of 1 RM

Clean Pull (3 – 3 – 3 – 2 – 2 – 2)

3 reps @ 80% of 1 RM

2 sets of 3 reps @ 95% of 1 RM

3 sets of 2 reps @ 105% of 1 RM

Box Jumps (6 – 6 – 6 – 6)

CASH OUT

Metcon (Time)

For Time

30 Power Clean 95#/65#