WOD

31
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: This is the final week of this work. All sets should be heavy today/challenging.
– Metcon: Benchmark workout that is going challenge you to work at a high effort to finish under the cap. These cleans must be light, likely a weight you can do big sets with.

Warm-up

With an empty barbell:

3 Rounds of:

5 Goodmornings (bar on back)

1 Power Clean + 1 Jerk

5 RDLs

10 X-Band Walks Left/Right

*Add light weight each set.

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: 4 x 1.1 (10s) @85% of Last Monday, every 60s.

2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00.

Clean and Jerk

Back Squat

Metcon

“Tugboat”

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)

10:00 Cap

Tug Boat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (65, 35) (Regular Burpees)

Hypertrophy

Single Leg Glute March on Bench x 100 total reps.