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WOD 041218: Butt Stuff and Helenish


CrossFit: Strength: Clean Complex 1 Clean Deadlift + 1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk (6-8) Working up to a heavy complex Conditioning: 15 Minute AMRAP 400 Meter Run A) 21 Kettlebell Swings (24/16kg) B) 12 Pull Ups RX+: Same BootCamp 2.0 WOD 1: 15 Minute AMRAP laddering up by

CrossFit:
Strength:
Clean Complex
1 Clean Deadlift + 1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk
(6-8) Working up to a heavy complex

Conditioning:
15 Minute AMRAP
400 Meter Run
A) 21 Kettlebell Swings (24/16kg)
B) 12 Pull Ups

RX+:
Same

BootCamp 2.0
WOD 1:
15 Minute AMRAP
laddering up by 3’s
“Butt Stuff” 1/1 Jumping Lunge + 1 Jumping Squat = 1 rep
Dumbbell Push Press
*50 Double Unders or 75 Singles

WOD 2:
Same

BootCamp:
WOD 1:
13:00 AMRAP
16 Wtd Step Up w Leg Drive – 8/8
14 DB SeeSaw Press
200 m Run

WOD 2:
13:00 AMRAP
16 Wall Ball Lunges
14 Renegade Rows
200 M Run

CashOut
$$$ 3-5 Rds For your Core
Weighted Bear Crawl – Stay low
10 Pause V-up or Tuck Up
10/10 Glute Bridges w Slider Curl

Barbell Mechanics:
3 Pos. Clean – Full Squat (high hang, mid and below the knee)
(3) x 3 – just the bar – light weight

2 Hang Clean (below the knee)
(5) 3 x @ a feeling of 70% effort

Stiff Leg Deadlift
(8) x 3 @ 50% of Back Squat – something that you can move smoothly

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