CrossFit

Olympic Warm Up – Position One Clean & Jerk

3 Rounds (w/ an empty bar):

3 Position One Clean Pulls

3 Rack Delivery to Power Position

3 Push Press

3 Split Jerk Balances

3 Position One Power Clean & Jerks

Followed by:

2 x 3 Position One Power Clean & Jerks (at or near 60% 1RM)

2 x 1 Position One Power Clean & Jerks (at or near 70% 1RM)

 

Strength WOD

15 Min to 1 RM Shankle Complex

1 Rep =

1 Clean Deadlift

3 Pos. 1 Clean Pulls

1 Pos. 1 Clean

2 Split Jerks

No High Pulls, Everyone works from Pos. 1

 

WOD

5 Rounds for Total Reps – 30 Sec On 30 Sec Off

KB Swings 32/24

Press 95/65

Goblet Squats 32/24

 

Scaling/Notes

Adv: 28/20 KB & 85/60 Press

Int: 24/16 KB & 75/55 Press

Beg: 20/14 KB & 65/45 Press

Nov: 16/12 KB & 55/35 Press

Intensity

Warm Up

3 Rounds

150m Run

10 Pistol Attempts (find scaling)

10 Pushups

5 Jumping Pullups with slow descent (eccentrics)

 

WOD 1

4 Rounds for time

20 Russian KB Swings (24/16)

10 Pistols

10 V-ups

 

WOD 2

4 Rounds for Time

400m Run

20 KB Sumo DL High Pulls (24/16)

15 Prison Squats (45/35)

5 Burpees

1 Rope Climb