CrossFit – Wed, Aug 10

Westshore CrossFit – CrossFit

Warm-up

4x (7 Min)

:20 jumping jack

:20 lateral skater jumps

:20 double-knee tuck in plank

– Rest :05 between sets.

Weightlifting

Hang Clean (EMOM 8: 2 hang squat cleans)

– Build to a heavy 2-rep for the day.

Mini Round

1 set: (:90) 100-m run 4 hang squat clean

WOD

Metcon (5 Rounds for reps)

5 x 2:00 rounds for reps:

Run 200-m

Max hang squat cleans (105/155 lb)

– No rest between rounds.

INTERMEDIATE

5 x 2:00 rounds for reps:

Run 200-m

Max hang squat cleans (75/115 lb)

– No rest between rounds.

BEGINNER

5 x 2:00 rounds for reps:

Run 200-m

Max hang squat cleans (55/75 lb)

– No rest between rounds.

Cool Down

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side