WOD

25
Feb

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1 squat clean without removing your hands from the bar. You have a full 20 minutes so rest as much as needed between sets. We’ll be performing percentage work using this number starting Thursday.
– Metcon: Squat cleans are intended to be heavy and done as singles. Challenge yourself with this one. Form a strategy to complete a certain amount of work each minute as if this was an EMOM.

Warm-up

Grab a band and Complete:

20 Walking BW Lunges

10 Air Squats

20 Scorpions (total)

10 Hollow Rocks

20 Banded Goodmornings

10 X-Band Walks Left

10 X-Band Walks Right

10 X-Band Walks Forward

10 X-Band Walks Backward

Then,

Grab barbells and complete:

2 Deadlifts + 2 Power Cleans + 2 Squat Cleans on coaches coach

*reset + repeat

Weightlifting

1) Max Load in Complex of:

3 Deadlifts

2 Power Cleans

1 Squat Clean

*All done without removing hands from the bar

*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. In between sets perform 8

challenging Goblet Box Squats.

2) Metcon Prep:

Make sure Metcon weight is in check. It should be heavy today.

Deadlift, Power Clean, Squat Clean Complex

3 Deadlifts

2 Power Cleans

1 Squat Clean

*All done without removing hands from the bar

Metcon

“Elvis”

For time:

30 Squat Cleans (185, 125)

Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap

Beginner Alternate Workout:

AMRAP 7:

8-10 Thrusters (light)

8 Burpees or Squat Thrusts

Elvis (Time)

For time:

30 Squat Cleans (185, 125)

Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap

Beginner Alternate Workout:

AMRAP 7:

8-10 Thrusters (light)

8 Burpees or Squat Thrusts

Hypertrophy

3-5 Minutes of Light Foam Rolling

3-5 Minutes of Light Static Stretching