CrossFit – Mon, Jul 17

Westshore CrossFit – CrossFit

Warm-up

AMRAP 5: (No Measure)

10 mountain climbers

10 air squats

10 push-ups

Pre WOD Lifting

Hang Power Clean (On a 8 Min clock:
Build to a heavy hang power clean)

— Build to heavier than your planned WOD weight.

— Lift once every :40-1:00.

Loading Test

On a running clock:

At 0:00:

5 hang power cleans

At 0:40:

3-5 hang power cleans

WOD

230717 (Time)

For time:

400/500-m row

30 hang power cleans (145/205 lb)

400/500-m row

SX:

For time:

300/400-m row

30 hang power cleans (95/135 lb)

300/400-m row

Cool Down

2 sets:

:30 sit and reach stretch/leg

:30 wrist extension stretch/arm