Tuesday's WODs!

June 4, 2019

Awesome job on those handstand walks and other gymnastics-y fun today! Here are your Tuesday WODs!

 

Tuesday June 4, 2019

 

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

 

Warm-up:

2 minutes of cardio

Then, 2 rounds:

10 Spiderman Lunges

10 HR Push-ups

10 Can-Openers (5 each side)

10 Single leg v-ups

Strength Part A

 

Strength: *Part A included in above warm-up

 

A) Muscle Clean from Thighs

 

2 x 5 reps with an empty barbell.

 

Notes: Keep your shoulders over the bar to avoid tilting the upper body back in the pull phase where you have to combine the explosive power from the legs with aggressively using your arms to pull the bar to the shoulders.

 

B) Hang Power Clean

 

2 x 5 reps at 33% of your 1RM clean & jerk.

 

Notes: Don't just pull the bar high, but combine it with speed under the bar and precision in the catch position. The catch can gradually get deeper as it gets heavier, but the bar should be kept on the shoulders and not land or slide down the chest.

 

C) Power Jerk

 

2 x 5 reps at 33% of your 1RM clean & jerk.

 

Notes: If you are sufficiently flexible, try using a full grip without the hook, which gives you better connection with the bar and allow for a stronger press from the chest, shoulders and triceps. Always keep in mind that it's the legs more than anything else that are the real generators of power.

 

D) AMRAP In 5 minutes:

 

15 Hang power cleans + 15 Power jerks. In the remaining time: max reps thrusters.

 

Notes: Barbell at 50% of your 1RM clean & jerk.

 

 

WOD: A couple couplets

 

2 Rounds of:

12 Push Press 95/135

20 Step-ups to 20’ box with 35/50# DBs

 

Then:

 

2 Rounds of:

12 Front Squats 95/135

20 HSPU

 

 

CrossFit Endurance (6am)

 

4 RFT:

5 DB Renegade Man Makers 20/30

10 OTR Hops

15 Calorie Row

20 OH Marching Lunges 25/35

25 Single Leg Plate Jumps per leg 25/35

30 Alternating Single Leg Singles

35 DUBs

400m Run

 

 

 

Please reload

Featured Posts

Sunday EWOD and important announcements!

May 17, 2020

1/10
Please reload

Recent Posts

May 14, 2020

May 8, 2020

Please reload

Archive