WOD - Thursday, 11.5.2015

CROSSFIT
WARMUP


Row 200m

10 Air Squats
15 Second Squat Hold
10 Toe Touches
15 Second Forward Bend
10 Tuck Jumps

1 minute wrist Stretch

With an empty barbell:
6 Hang Clean Pulls
6 Hang Power Cleans
6 Push Press
6 Hang Squat Cleans
3 Push Jerks
3 Split Jerks

Review complex and knee jumps.

X-WOD:

2 Hang Cleans + 1 Jerk
Knee Jumps (2-1-2-1-2-1)

6 working sets 65-80% of 1RM Clean and Jerk

WOD
10 Burpees

-then-

4 rounds:
10 Deadlifts (155/105)
10 Box Jumps (30/24)
5 Power Cleans
5 Shoulder to Overhead

-then-

10 Burpees

Performance Care:
3x10 KB Step Ups (each side)

FITNESS (11AM)
2 rounds of: 250m row, 5-5 knee to chest to sprinter + rotation, 10 leg swings in each direction

3 rounds for Quality: 1) 12 beat swings, 2) 30 sec handstand hold, 3) 30 sec pull up hold, 4) 12 hollow rocks

12 min AMRAP: 10 burpee over box, 12 KB swings (53/35), 6 pull ups

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