WOD

5
Jan

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today is simple, but not easy. We should end on a heavyweight for the power clean that will be done in singles. Make sure you have your weights on stand-by ready to go. It will make sense to work with someone close to your ability today.

Warm-up

Abmat Pizza Game x 8 Minutes:

*Every drop complete

3 HR Push-ups

3 Jump Squats

10 Scorpions (total)

Then,

Grab barbells + medballs + partner up

3 Rounds at a slow pace:

3 Power Cleans

6 Bird Dogs each side

9 Wallballs

*Add weight each set working up to the second weight of Metcon

Metcon

“Clean Balls”

For time with a partner:

40 Power Cleans (115, 75)

100 Wallballs (20, 14)

30 Power Cleans (155, 105)

75 Wallballs

20 Power Cleans (185, 125)

50 Wallballs

10 Power Cleans (205, 135)

25 Wallballs

Rx+:(Final weights are 225/145) (30, 20)

L3: (95, 65) (135, 95) (155, 105) (185, 125)

L2: (75, 55) (115, 75) (135, 95) (155, 105) (14, 10)

L1: (Same weights as Rx, but perform Clean Grip Deadlifts) (Light Medball)

30:00 Time Cap

Hypertrophy

Front Rack Carry x 5:00 max distance

Then,

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

Clean Balls (Time)

For time with a partner:

40 Power Cleans (115, 75)

100 Wallballs (20, 14)

30 Power Cleans (155, 105)

75 Wallballs

20 Power Cleans (185, 125)

50 Wallballs

10 Power Cleans (205, 135)

25 Wallballs

Rx+:(Final weights are 225/145) (30, 20)

L3: (95, 65) (135, 95) (155, 105) (185, 125)

L2: (75, 55) (115, 75) (135, 95) (155, 105) (14, 10)

L1: (Same weights as Rx, but perform Clean Grip Deadlifts) (Light Medball)

30:00 Time Cap