02-14-18 WOD

Warm-up (No Measure)

goblet squats, kb windmill, Turkish get ups, kb armbar

Dynamic: 12-8-6:

kb deadlift high pull, 1-arm kb thruster (total)

Group: Burgener clean

CrossFit

Clean (3x 65%, 2x 75%, (1x 85%)x3 of 1RM)

Metcon (Time)

In pairs…

27-20-14

power clean 135/95

43-33-23

wall balls 20/14

*partition all reps as needed. One works, one rests*
Scaled

power clean 95/65

wall balls 14/10, 9’/8′

Metcon (No Measure)

Tabata abmat sit-ups

x6

2 minutes seated forward fold

 

Bootcamp

Metcon (No Measure)

16 glute bridge

12 split squat/leg

8 goblet cossack

x5

Metcon (No Measure)

In pairs…

EMOM 6:

1- max synchro parallette lateral jump over

2- max synchro Russian KBS 35/25

3- max synchro abmat sit-ups

Rest 3 mins

x2

Metcon (No Measure)

2 minutes banded Monster walks (band tied to rig and around knees) + 1 minute pigeon/side”