WOD

24
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 2 of Clean + Jerk/Back Squat work. Loading is heavier so all sets should be challenging.
– Metcon: This workout is intended to be done UB for Wallballs and touch n go sets for the deadlifts. These should be a moderate weight and allow you to maintain sets of 5 the entire workout.

Warm-up

AMRAP 7 of:

5 Sumo Stance RDLs

5 Rev Lunges each leg

5 Goodmornings

5 Push Press

5 Single Leg Glute Bridge Each (1 count at top of each rep) (done on the floor with or without a miniband)

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: 5 x 1.1 (10s) @ 75-80 % of Last Monday, 5 x 90 sec

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

2) Back Squat: 3 x 5 @ 80 % of Last Monday for ALL sets, 3 x 2:30 min

– Beginner: 3 x 8 @ slightly heavier than last week for all sets.

Power Clean

Back Squat

Metcon

“Fool in the Rain”

For time:

30-20-10 Wallballs (20, 14)

21-15-9 Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

10:00 Cap

Fool in the Rain (Time)

“Fool in the Rain”

For time:

30-20-10 Wallballs (20, 14)

21-15-9 Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

10:00 Cap

Hypertrophy

KB March: AMRAP 5 max steps. Alternate sides with KB favoring your weaker side.