WOD

28
Feb

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is week one which we’re starting a new cycle for the complex we
completed on Monday. Perform 3-4 sets to
build to 75% then we’ll perform this every 90s
for 10 sets x 2 deadlifts, 1 power clean + 1 squat
clean without removing your hands from the bar.
– Metcon: Today’s work is similar to last weeks on purpose. The reason being is that there is NO eccentric loading here to ensure you’re not
going to be sore for tomorrow. This work is incredibly valuable though so don’t overlook how challenging it will be.

Warm-up

Grab a light plate and light KBSs to warm-up/prepare for our Metcon today Then,

AMRAP 6 of:

100m shuttle run (50m out, 50m back)

Asymmetrical Carry x 50 ft.

Squat Thrust x 5 reps

Then,

Grab barbells and complete

3 Deadlifts

3 Muscle Cleans

3 Squat Cleans

*Add light weight

2 Deadlifts

2 Power Cleans

2 Squat Cleans

*Add light weight

2 Deadlifts

1 Power Clean

1 Squat Clean

Weightlifting

Deadlift + Power Clean + Squat Clean Complex: 10 x 2 + 1 + 1 @75% of

Monday, every 90s.

Deadlift, Power Clean, Squat Clean Complex

3 Deadlifts

2 Power Cleans

1 Squat Clean

*All done without removing hands from the bar

Metcon

AMRAP 18 of:

100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights)

(50 ft. switch sides)

100 Ft. Plate Push (45, 25)

Rest as needed (60-90s)

*Alt. Option > Heavy Sledpush x 100 Ft.

OR

AMRAP 18:

100 Ft. Front Carry

100 Ft. Farmer Carry

15 Russian Swings

10 Goblet Squats

Rest 60s.

*Score = 19.2 guesses

Hypertrophy

5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull.