Wednesday WOD 10/16/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

AB 10/6 cals

20 Single unders

7 Hang power clean

5 Dips

5 Burpees

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Wrist stretch

Front rack stretch

Chest stretch

Monthly Challenge

Max cals in 1 min

Teaching

Power clean

Keep chest up 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

Weightlifting

Warm up clean to working weight for the EMOM

Power Clean (1×1)

Metcon

Drop each power clean

Metcon (13 Rounds for reps)

13 MIN EMOM

3 Power cleans

5 Ring dips

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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