WOD

14
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Work up to a 1RM power clean. Start with sets of 3 and
gradually move to singles as weight increases. Rest 2 minutes between
heavy singles as you approach your 1RM. Beginners will complete 8-10 sets
of 2-3 repetitions focusing on technique. Add weight if form permits.
– Metcon: This metcon should be quick and performed around 90-95%
effort. You should be able to complete fast singles, but challenge yourself
with your weight choice.

Warm-up

QOD: What app do you use most?

5 Minutes of Dynamic Warm-up that consists of:

High Knees

Butt Kickers

A Skips

B Skips

Carioca

Back Pedal

Then grab barbells and complete:

8 Deadlifts

8 Muscle Cleans

8 Front Squat

8 Push Press

8 Goodmornings

8 Back Squats

Then,

1 Power Clean on Coaches Call x 3 sets.

1 Squat on Coaches Call x 2 sets

1 Squat Clean Thruster on coaches call x 2 sets

Weightlifting

1) Power Clean: 3-3-2-2-1+. Rest 2:00

– Build to a 1RM.

– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.

Power Clean

Metcon

“Chuck Rhoades”

AMRAP 7:

Squat Clean Thrusters (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:

AMRAP 7:

10 Thrusters (95, 65)

10 Burpees

“Chuck Rhoades’ (AMRAP – Rounds and Reps)

“Chuck Rhoades”

AMRAP 7:

Squat Clean Thrusters (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:

AMRAP 7:

10 Thrusters (95, 65)

10 Burpees

Hypertrophy

Tabata Elbow Plank: 8 x 20s hold/10s rest.

Rx+:(Band Resisted Elbow Plank)