12-06-17 WOD

Warm-up (No Measure)

cossack squats, alternating front arm swings, trunk twist, hip swings, heel raises

Dynamic: 3 rounds:

20′ each duck walk, crab walk, bear crawl,

spider-man crawl

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 x4)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 power cleans 95/65 (+ 135/95)

10 double unders

10 power cleans

20 double unders

10 power cleans

30 double unders

10 power cleans

40 double unders…

 

Scaled

power cleans 75/55

backward singles

Metcon (No Measure)

accumulate 2 minutes deep goblet squat hold Then 1 minute T-spine rollout + 1 minute/side pigeon stretch

 

Bootcamp

Metcon (2 Rounds for reps)

AMRAP 4:

5 KB deadlift high pulls 35/25

25 jump rope

10 KB deadlift high pulls

25 jump rope

15 KB deadlift high pulls

25 jump rope

20 KB deadlift high pulls

25 jump rope

……

Rest 4 mins

Metcon (No Measure)

EMOM 12:

5 deadlift 115/75

Metcon (No Measure)

150 flutter kicks and 150 scissor kicks

*partition as needed*