WOD

2
Apr

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s effort should be around 75%. Reps will be split between partners as needed. Grip could become a factor. Choose your DB weight wisely and pair with a partner who will be able to use a similar weight. Use your warm-up time to choose an appropriate DB weight you can throughout the workout. These should feel light and you should be able to complete at least 5 UB reps.

Warm-up

10 minutes:

Freeze Tag: When someone unfreezes you, you must perform 15 air squats

Then,

Remaining time with LIGHT DBs

Warm up DB Hang Power Cleans and DB Hang Squat Cleans

Muscle clean –> Power clean –> Front squat –> Squat Clean

Metcon

“3k”

With a partner for time:

50 DB Hang Power Cleans (50, 35)

1500 meter row

50 DB Hang Squat Cleans (50, 35)

1500 meter row

L3: (40, 30)

L2: (35, 25)

L1: (30, 20)

25:00 Time Cap

3K (Time)

“3k”

With a partner for time:

50 DB Hang Power Cleans (50, 35)

1500 meter row

50 DB Hang Squat Cleans (50, 35)

1500 meter row

L3: (40, 30)

L2: (35, 25)

L1: (30, 20)

25:00 Time Cap

Hypertrophy

1/2 Tabata Hollow Rocks: 4 x 20s work/10s rest