WOD

19
Nov

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a max over the course of 8-10 sets. If you’ve performed this variation before use the same band as you used last time.
– Metcon: New benchmark workout that should be done at near maximal effort. Squat Clean Thrusters should be a challenging load. Effort should be around 90%.

Warm-up

Grab a barbell and complete:

2 Rounds of:

8 Sumo Deadlifts

8 Front Squats

8 Squat Clean Thruster

10 Lateral Jumps over the Bar

10 X-Band Walks Left + Right

Then,

The remainder of the warm-up reviewing the finer points of the Sumo Deadlift & Squat Clean Thruster

Weightlifting

1) Sumo Deadlift against a band: Build to a 1RM. Rest 2:00

– Beginner: Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00. 2) Metcon Prep: Work up to work weight for the Squat Clean Thruster performing sets of 1. Rest 60s.

Sumo Deadlift

Metcon

“Thunder Struck”

For time:

21 Squat Clean Thrusters (155, 105)

42 Bar Facing Burpees

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75)

L1 Metcon:

For time:

30 Thrusters (95, 65) 30 Burpees

8:00 Time Cap

Metcon (Time)

“Thunder Struck”

For time:

21 Squat Clean Thrusters (155, 105)

42 Bar Facing Burpees

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75)

L1 Metcon:

For time:

30 Thrusters (95, 65)

30 Burpees

8:00 Time Cap

Extra Credit

Banded Leg Curls: 3 x 30-40 each. No rest.