28
Mar
CrossFit – Wed, Mar 29
Westshore CrossFit – CrossFit
Warm-up
On 7 Min Clock: (No Measure)
3:00 run, row, or bike
2 Rounds:
10 PVC pass through
10 PVC side bends
10 air squats
5 PVC around the worlds in each direction
:30 per side PVC front rack stretch
10 jumping squats
WOD
MetCon (Weight)
EMOM 16:
Min. 1 | 10/15 cal bike or row
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
SX: 8/12 cal
Clean and Jerk
Post WOD Lift
Front Squat (On a 6:00 clock:
Build to a 2-rep front squat)
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.
Cool Down
Stretch (No Measure)
2 sets:
1:00 couch stretch/side