CrossFit WOD

Friday 6.7.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

15 Double DB Deadlift 50/35s

10 Box Jump Overs 24/20″

12 DB Hang Power Cleans

10 Box Jump Overs

9 DB Thrusters

10 Box Jump Overs

Warm-up

2 Rounds

15 Band Pull Aparts

8 Thrusters w/ pause at top and bottom 45#/ 35#

500m Row

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

Front Rack Stretch

Wall Stick-Up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Wall Splits

Hip Bridge

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Pause Power Position Clean Warm Up

3×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

THEN

Hang Clean (above knee)

Every Minute for 6 Minutes

2 Reps @ 75%+

Jerk the last rep

Hang Clean (6 x 2 @ 75% of 1 RM)

Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 75%+

Jerk the last rep

WOD

Metcon (Time)

3 RFT

15 Double DB Deadlift 50/35s

10 Box Jump Overs 24/20″

12 DB Hang Power Cleans

10 Box Jump Overs

9 DB Thrusters

10 Box Jump Overs