FRIDAY WOD 4/10/15

9
Apr

FRIDAY WOD 4/10/15

IMG_20150408_115928

 

CrossFit WOD
DYNAMIC WARM UP
Run 400m
Mobility
Olympic Barbell Warm Up-Clean
Skill:Clean

STRENGTH
3 Sets  High Hang Clean (High Thigh, Power Position) + Hang Clean (Below Knee) + Clean @ 73% of 1RM Clean
(Use this as a warm up for next portion.  Focus on body position and timing)

4 sets of 1 cleans (Singles) @ 87% of 1RM Clean

*15-20 Min Cap


METCON

A.
AMRAP 12 Mins:

10 Hang Power Cleans  (M-135#/ W-95#)
10 Jumping Slam Balls  (M-30# / W-20#)
50 Meter Prowler Push
B.
3 sets Max Rep Strict Pull ups (if time permits)

Challenge yourself if you use a band.