WOD

18
Dec

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is week 2 of Jerk work. Your load should be a moderate weight and there should be no missed reps.
– Metcon: Today’s Metcon is intended to be a sprint, around 85% effort. This is a high-effort work, but not in the sense you’ll redline on the bike. Break Pull-ups/Snatch in a manner that will keep your HR at bay.

Warm-up

Crab walk-MedBall-Frog Jump

Grab a light band then perform:

50 Jumping Jacks

40 Air Squats

30 Shoulder Taps (Left + Right = 1)

20 Scorpions (total)

10 Yoga Push-ups

Then with your band:

10 Pass Thru

20 Banded Pull-aparts

10 Around the World (5 each)

20 Banded Pull-aparts

20s Pec Stretch in Pull-up Rig each side

Weightlifting

EMOM 8:

Minutes 1-4: 2 Jerks @ 75 %

Minutes 5-8: 2 Jerks @ 80 %

Push Jerk

Split Jerk

Metcon

For time:

30-20-10

Alt. DB Snatch (50, 35)

Pull-ups

Calorie Bike

12:00 Time Cap

Rx+:(C2B Pull-ups)

L3: (40, 25) (21-15-9 Pull-ups)

L2: (35, 20) (Band Assisted Pull-ups)

L1: (30, 15) (Ring Rows) (Cals on Rower)

*Alternate Option for Air Bike

– Running 600/400/200 meters – Cals on Rower

– Double Unders of 100-75-50

Metcon (Time)

For time:

30-20-10

Alt. DB Snatch (50, 35)

Pull-ups

Calorie Bike

12:00 Time Cap

Rx+:(C2B Pull-ups)

L3: (40, 25) (21-15-9 Pull-ups)

L2: (35, 20) (Band Assisted Pull-ups)

L1: (30, 15) (Ring Rows) (Cals on Rower)

*Alternate Option for Air Bike

– Running 600/400/200 meters

– Cals on Rower

– Double Unders of 100-75-50

Hypertrophy

OH Banded Tricep Extensions: 4 x 25.

Rest 60s.

*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hold