CrossFit WOD

Friday 5.31.19

Three Danes CrossFit – CrossFit


REMEMBER! MURPH WOD! This Saturday 6.1.19 at 9am – Good Luck Humans!

WOD

3 RFT

15 Deadlift 225#/ 155#

5 Wall Walks

15/12 Calorie Row

Rx+ 50′ HS Walk

Warm-up

3 Rounds

10 Shoulder to Overhead 45#/ 35#

15 Russian KB Swings

20/15 Calories Bike

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

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball

Weightlifting

Pause Power Position Clean Warm Up

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

THEN

Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

Hang Clean (6 x 3 @ 70% of 1 RM)

WOD

Metcon (Time)

3 RFT

15 Deadlift 225#/ 155#

5 Wall Walks

15/12 Calorie Row

Rx+ 50′ HS Walk