CrossFit WOD Tuesday Jan 2nd, 2018

 In WOD

Announcements

Upcoming Events at CFR

Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course

Sign up today @ CROSSFITREIGNITED.COM under the UPCOMING EVENTS TAB!!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Going up on a Tuesday!

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

Skill Practice

Clean (5 reps of each, one time through the complex with PVC, 15# Trainer Bar or Empty Barbell)

Clean-Grip RDL

Clean Pull from Below Knee

Front Squat

Hang Power Clean + Push Press

Clean from Below Knee + Jerk

(* Below with 115/75#)

+

Power Clean (no foot movement) + Push Press x 3 reps

x2

+

Power Clean + Push Jerk x 3 reps

x2

+

Clean + Split Jerk x 3 reps

x2

* Goal of the jerk is to maintain height of the bar while driving up and pressing yourself into the receiving position!

A: Clean and Jerk

A. Every 3 minutes, for 12 minutes (4 sets):

Squat Clean x1 + Front Squat x2 + Jerk (any style)

*Sets 1-2 = 1 rep @ 81% 1rm

*Sets 3-4 = 1 rep @ 84% 1rm

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):

Squat Clean & Jerk x 1 rep @ 91% 1rm

B: Metcon (Time)

B. For time

Rx+

30-20-10

DB Thrusters (50/35#)

Toes to Bar

Rx

30-20-10

DB Thrusters (35/20#)

Toes to Bar

L1

30-20-10

DB Thrusters (20-35/10-20#)

DB Foot Anchored weighted Sit Ups (20/14# medicine ball; touches floor behind head and DB’s each rep)

Time Cap 20 min

Post Workout Cool down & Mobility 20 min

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text. captcha txt

Start typing and press Enter to search