CrossFit WOD Wednesday June 7th, 2017

 In WOD

CFR Hampstead, CFR ILM, CFR Leland – CrossFit

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WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Metcon (Weight)

A. Power clean x 3 + Push Press x 3 + Front squat x 3

1 complex on the 2:30 min for 4 sets

* record heaviest complex

B: Metcon (Time)

B. In teams of 3 for time

Rx+

1500m Row

300 Double Unders

150 Bench (135/95#)

150 Power Snatch (95/65#)

150 Goblet Squats (53/35#)

300 Double Unders

1500m Row

Rx

1500m Row

300 Single Unders

150 Bench (115/75#)

150 Power Snatch (75/55#)

150 Goblet Squats (35/26#)

300 Single Unders

1500m Row

L1

1500m Row

300 Single Unders

150 Bench (95/65#)

150 Power Clean (75/55#)

150 Goblet Squats (35/26#)

300 Single Unders

1500m Row

(All reps split between partners. Must maintain the SAME order of rotation throughout the entire workout. One works while two rests.)

* Bench press must keep head and but in contact with bench the entire rep in order for it to count towards the total reps

Tim cap 35 min

Post Workout Cool down & Mobility 20 min

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