CrossFit WOD for Monday 11-28-2016

WOD

Nov 27, 2016

A new cycle starts this month focusing on Olympic lifting and gymnastics. 

Warm Up:

5min Dynamic then with a barbell, 5 reps each of:

  • Muscle Cleans
  • Front Squats
  • Push Press
  • Power Cleans
  • Then Bear Complex Review 

Mobility:

2 Sets of:

  • 15 Russian Swings (Glute Squeeze at top)
  • X Band Walks x 5 Steps Backward and Forward
  • 5 Single Leg Glute Hip Raises w/ a Pause at the top

Strength:

Thruster from the Rack: Up to 1RM, Rest 90s-120s between attempts Beginners: 6×3 Thruster

Metcon:

7 min AMRAP of:

  • Bear Complex (115/75) (+135/95)

* Score = Total Reps / Advanced Athletes, look to get 25+ Reps 

Accessory Work:

Weighted Plank: 3 x 30s AHAP and Banded Leg Curls: 50-100

 

https://youtu.be/U9MeBLjxKaw

Bear Complex Explanation.

Compliments of Jen Sinkler

“Always go heavy. Whether it’s on the periodic table of the elements, or your bench press, just go heavy.”
– Albert Einstein