WOD

17
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is week 1 of Power Clean + Jerk/Back Squat Work. Take 3-4 sets to build to work weight for both.
– Metcon: Today’s work is accessory work for the posterior chain. This work should be challenging, but completed with perfect technique. Rest as you need between rounds.

Warm-up

3 Rounds of:

15 Russian Swings

10 Reverse Lunges in place (5 each side)

5 X-Band Walks Left, Right, Forward.

Then on coaches call. Put bar down and reset between movements.

– 3 Power Cleans

– 3 Jerks

+ Repeat x 2 more times

Weightlifting

1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.

– Beginner: Work on technique with a light load for all sets.

2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00

– Beginner: 3 x 8 @light weight.

Clean and Jerk

Back Squat

Metcon

6-8 Rounds of:

60 Yard Sledpull Powerwalk @heavy. Rest 60s.

OR

4 Rounds of:

25 Band Resisted KBS

15 OH KB Hollow Rocks (or Hollow Rocks)

10 Barbell Rows

15:00 Cap on all of this work. Nothing for time or score today.

Hypertrophy

Straight Leg Raises: 3 x 6-10. Rest 60s.