CrossFit / Tue, Nov 18
- Coach Ivan
- Nov 18
- 1 min read
Pre WOD Strength
10 Minute EMOM of:
2 Clean & Jerk
WOD
3 Minute AMRAP:
Box Jumps 20/24
rest 1 minute
3 Minute AMRAP:
DB Thrusters 35s/50s
Rest 1 minute
3 Minute AMRAP:
Pull-ups
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See AllBarbell Power Day Warm-up Barbell complex relay (teams of 2) 3 Power Clean 3 Front Squats 3 Push Jerks repeat 3 times Strength Back Squats 5x6 Bench Press 4x8 WOD | Partner Fran 42-30-18 BB Thruster (
Full-Body Strength & Conditioning Warm-up 1-2-3-4-5-6 Wall-balls + 30sec plank Strength | 4 Sets 8 BB Landmine Press/side 10 DB Step-ups WOD | 4 Rounds Min 1: 5 Cleans & Jerk (Rx: 135/95) Min 2: 10/7
A) 15 Minutes to build to a heavy set of 2 Power Clean B) 5 Sets of: 8 Push Press (as heavy as possible) 10-15 Strict Pull-ups C) Accumulate 2 minutes on a Rings Suport Hold
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60/30/50 at Rx
46/41/50
24 in box
40lb db