WOD

CrossFit Fulshear – CrossFit

– Strength/Skill: Today we are going to focus on the Hang Clean + Hang Squat Clean, RDL, Back Squat for the entire class. Work on building in weight or forget about how much weight is on the bar on focus on technique

Warm-up

Coaches Oly Progressions Minutes 0:00-8:00

Dynamic Coach Led Warm-up 8:00-16:00

Back Squat Practice/Coaching

Weightlifting

1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.

2) RDLs: Work up to a heavy set of 6-8. Rest 90s. (10 min)

3) Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s.

– 1 ONE THOUSAND PAUSE

Back Squat

Extra Credit

For those that finish early:

Single Arm Farmer Carry: 4 x 100 ft. each. Rest 60s.