Tuesday WOD 12/3/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 cal AB

10 Dislocates

30 Single unders

7 KB swings (American)

5 HPC/FS/Shoulder press

Mobility

30 seconds

KB Wall stretch

Couch stretch

Pigeon pose

Front rack stretch

Wrist stretch

Chest stretch

OH foam roll stretch

Teaching

Hang power clean

Front squat

Shoulder to overhead

Weightlifting

10 MIN EMOM

Hang power clean+ Front squat+ Shoulder to overhead (5×2 IWES )

Hang power clean+ Front squat+ Shoulder to overhead (5×1 IWES )

Metcon

Rest 2 min between Amraps

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

7 Hang power cleans 95/65

7 Front squats

7 Shoulder to over head

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

5 Hang power cleans 135/95

5 Bar facing Burpees

5 Shoulder to overhead

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP

3 Hang power cleans 165/115

3 Bar facing Burpees

3 Shoulder to overhead

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Categories: WOD

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