29
Nov
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.