CrossFit WOD for Tuesday 12-6-2016

WOD

Dec 5, 2016

Focus on barbell cycling during strength. For the Metcon, work and rest time should be 1:1 and the cleans should be unbroken.

 Warm-up

50 Jumping Jacks, then 2 sets of: 

  • 10 Walking Lunges
  • 10 Supermans
  • 10 Push Ups
  • 100m Run

Mobility

Shoulder Warm Up: Light Bottoms Up KB Press and 30-60s Calf Stretch each side

Strength

  1. Power Clean, 5×3 working above Metcon weight,  Rest 90s between sets

METCON: 3 Rounds For Time

  • 400m Run
  • 10 Power Cleans (115/75) (+135/95)

Rest 3 min between Rounds – 25 min cap 

Accessory Work

  • Ring Rows, 3×10 w/ 2ct hold at the top
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Compliments of CrossFit

“The only thing I clean is barbells.”
– Fox Harding