Tuesday's WODs...

November 7, 2017

Tuesday's WODs!

 

Tuesday Nov. 7, 2017

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength:

 

Day 2

500m Row (run, bike)

A:2 sets

10 Lunges with reach overhead

10 Inchworm w pushup

10 hollow rocks

2 sets

30 second lat stretch deep squat or bar hang (depends on class size)

30 second ankle stretch (heel on floor knee towards wall)

B: 2 Power Cleans EMOMx10 @ 80% (Technique focus)

If the athlete has no technique they should be going from the high hang to learn where to pull from. There is no point in making them do power cleans from the floor if they are just developing a bad habit.

this is not referring to metcons, just to technique/movement focused training

C: Suitcase Deadlifts 4x20

 

WOD:

 

For time:

30 Overhead squats 65/95

15 Burpee Pull-ups

20 Overhead squats

10 Burpee Muscle Ups (ring or bar)

 

 

CrossFit Endurance (6am)

 

5 Rounds of:

15 Calories

30 DUBs

200m Run

 

3 Rounds of:

20 Squats

40 Lunges

600m Loop around block

 

1 Round of:

10 Inverted Burpees

150 Ft. Handstand Walk (sub = 1:1 inch worm)

200m Waiter’s Suitcase Carry 35/53

 

 

 

 

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