CrossFit WOD Tuesday March 27th, 2018



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April 7th & 8th – CrossFit Level One Trainer Course

East Coast Wars
June 16th
Male/Female comp (teams of 2)
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

WU: Reignited Coach WOD Prep (No Measure)

A: Clean (4 x 3 position + 6 x 1)

Every 2 minutes, for 8 minutes (4 sets):

3-Position Clean (high hang, mid-patella, floor)

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):


*Goal for first 6 minutes is 70-80% of 1RM

*Build across the last 6 sets to today’s heavy single (record in Wodify)

*20 minute total clock

B: Metcon (Time)

12-9-6-3 reps for time of:


Hang Power Clean 185/125#

Front Squat 185/125#

Box Jump Overs 24/20”


Hang Power Clean 135/95#

Front Squat 135/95#

Box Jump Overs 24/20”


Hang Power Clean 95/65#

Front Squat 95/65#

Box Jump Step Up and Overs 24/20”


*If athletes get bottle necked with others at the box jump over use this time as built in rest and go back and forth with each other

Post Workout Cool down & Mobility 20 min

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