CrossFit WOD

Tuesday 6.4.19

Three Danes CrossFit – CrossFit


WOD

Clean Pull

3 reps @ 80 and 90% of 1 RM

2 sets of 2 reps @ 100% of 1RM

2 sets of 1 rep @ 110% of 1RM

Back Squat – (percentages based off of 1 RM Clean)

3 reps @ 80, 90, 100, and 110% of 1RM

2 sets of 2 reps @ 120% of 1RM

Box Jumps

3 sets of 15 reps

Warm-up

2 Rounds

Row 250m

10 Kettlebell Swings

10 Muscle Clean 45#/35#

10 Hip Bridge

10 Squats

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

Wall Stick-up on the floor

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Clean Pull

3 reps @ 80 and 90% of 1 RM

2 sets of 2 reps @ 100% of 1RM

2 sets of 1 rep @ 110% of 1RM

Back Squat

3 reps @ 80, 90, 100, and 110% of 1RM

2 sets of 2 reps @ 120% of 1RM

Box Jumps (15 – 15 – 15)