WOD

10
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 3 of Paused Front Squat work. This is the final week of this work with 85% of 1RM for ALL sets.
– Metcon: Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early. Today’s Open WOD you’ll partner up and judge each other.

Warm-up

6 Minutes of “PVC Pipe Game”

Then with an empty barbell:

2 Rounds of:

8 RDLs

8 Front Squats

8 Push Press

8 Back Squats

8 Goodmornings

8 Bent-over rows

*Your athletes can put down the bar and rest between movements as needed.

Then,

Review Power Clean + Jerk

Weightlifting

1) Paused Front Squat: 5 x 2 @85%, every 90s.

– 1 Second Pause on each rep

– Take 4 sets to build to 85% before starting the clock

2) Metcon Prep:

2-3 Rounds of:

3 Clean + Jerk

3 T2B

*Add weight + repeat

Paused Front Squat

Metcon

“Open WOD 13.4”

AMRAP 7 of ascending reps:

3 Clean + Jerk (135, 95)

3 T2B

6 Clean + Jerk

6 T2B

L3: (115, 75)

L2: (96, 65) (Knee Lifts)

L1: (75, 55) (Abmat Sit-ups)

*Beginner: Sub DB Thrusters for Clean + Jerks

*Score = Total Reps

Hypertrophy

Banded Pull-throughs: 5 x 20. Rest 30s.

*Use an ultra-wide stance