Tuesday WOD 7/16/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Bike 10 cals

Ski erg 100m

12 Tabata rds

5 Hang power clean

20 double unders

10 lunges

5 Burpees

Jumping jacks

Samson stretch

Spiderman stretch

Childs pose

Side lunge

Knuckle drags

Hang from bar

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Front rack stretch

Calf stretch

Foam roll calves

Monthly Challenge

Toes 2 bar 5×5

Teaching

Power clean and jerk

Keep chest in start position

Lift bar clearing shins

Pull bar back into your thighs

Stand up tall while pulling bar close

Shrug, high elbows, quick elbows

Catch above parallel

Stand tall

Weightlifting

Go as heavy as possible for each set. Increase weight each set even on the 2×3. Increase for the second set.

Power Clean (1×5 )

Power Clean (1×4 )

Power Clean (2×3 )

Metcon

14 MIN CAP

4 rds BJO/PC (Time)

4 Rounds for time:

20 Box Jump Overs 24/20

10 Power Cleans 155/105

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Categories: WOD

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