CrossFit WOD

Tuesday 6.11.19

By June 10, 2019 No Comments

Three Danes CrossFit – CrossFit

WOD

Warm-up

4 Rounds:

Down & Back parking lot farmers carry 53/35’s

6 Burpees

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

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Wall Splits

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Weightlifting

Hang Snatch

Snatch pull + hang snatch below the knee: 50%–2+3

60%–2+3

70%–2+2

80%–1+2 X2 Sets

Weightlifting

Front Squat + Jerk:

50%–3 squats+3 jerks

60%– 3 squats+3 jerks

70%–3 squats+2 jerks

80%–3 squats+1 jerk X2 Sets

*% based off of 1RM Jerk

Weightlifting

Good Mornings (6-6-6)

Athlete to superset Good Mornings with farmers carry to the outside wall and back (3 carries total)