Call: (925) 292-9780

WEDNESDAY 3/18/15

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Coach Heather killing CrossFit OPEN WOD 15.3!

 

 

CrossFit WOD
DYNAMIC WARM UP
Jump Rope 3 mins
Mobility
Olympic Warm Up- 3 POS Clean
Clean Drills

STRENGTH
Oly Work:
Every 90 Seconds for 5 sets Complete:
1 Power Clean + 1 Hang Clean (2nd Position Below knee) +  2 Front Squats + Jerk @ 75% of Power Clean/Clean 1RM
(focus on body position)

METCON
“Elizabeth”

21-15-9 Reps
Cleans  (135#/95#)
Ring Dips
(if your cleans are higher than your 75% of previous part, pick a weight that 10-15% less)

15 Min Cap

 

 

Boot Camp WOD
CONDITIONING WOD

2 Rounds
1 ME Min at Each Station:
GTO Alternating
Jumping Lunges
Ring Push Ups
Ball Slams
Plank K2E (1,2,3…)
Ring Rows
Burpees
Speed Skaters (1,2,3…)

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