THURSDAY WOD August 22, 2019

21
Aug

THURSDAY WOD August 22, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Jefferson Deadlifts x 10 (very slow)

Followed by…

Barbell Complex x 3 sets (all from the hang position)
Romanian Deadlift x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squat x 3
Hang Squat Clean x 3
Rest as needed

Then…

A.
Take 15 minutes to build to a heavy-ish…
Hang Clean x 1 rep

B.
For time:
1000 Meter Row
25 Hang Squat Cleans (155/105 lbs)
50 Pull-Ups

CrossFit WOD
FITNESS

Warm-Up.
Jefferson Deadlifts x 10 (slow and controlled)

Followed by…

10-12 minutes of Olympic Lifting or Gymnastics skill practice of your choice.

Then…

A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds

B.
For time:
1000 Meter Row
75 Kettlebell Swings
25 Strict Pull-Ups