12-01-17 WOD

 

Warm-up (No Measure)

goblet squat, straight leg toe touches, PVC front rack stretch, hollow/arch raises

Dynamic: 12-10-8-6:

Russian KBS, ring rows

Group: Burgener clean

CrossFit

clean grip deadlift (3×5 touch and go @ 95-105% 1RM clean)

Clean pull + touch and go power clean + hang squat clean (above knees) + 2 front squat (Building x 4)

Metcon (AMRAP – Reps)

AMRAP 7

3 hang squat clean 115/75 (+ 135/95)

1 pull-up (+ chest to bar pullups)

3 hang squat clean

2 pull-up

3 hang squat clean

3 pull-up

3 hang squat clean

4 pull-up

3 hang squat clean

5 pull-up

……

 

Scaled

hang power clean 95/65

jump chest to bar pullups/pull-up

Metcon (No Measure)

6 rope climb (+ 10) + 2 minutes child’s pose

 

Scaled

12 lying-to-standing rope pulls

Bootcamp

Metcon (No Measure)

12:00 clock

100m run

5 deadlift 115/75

Rest 20 secs

Metcon (No Measure)

EMOM 15:

1- 40 seconds goblet squats 25/15

2- 40 seconds Mtn climbers

3- 40 seconds Russian twist

Metcon (No Measure)

150 flutter kicks + 150 scissor kicks