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WOD 080918: Hot Feet!


CrossFit: Strength: Clean Complex 1 Clean Deadlift 2 Low Hang Squat Cleans 1 Push / Split Jerk 5 Sets work up to heavy weight Conditioning: 30-20-10 Power Cleans (95/65) Burpees Cal Bike/Row RX+: 30-20-10 Power Cleans (135/95) Burpees w/ 6 inch Target Cal Ski Hybrid: WOD 1: 15min AMRAP 5 Shoulder Burners 10 T2B/V- Up

CrossFit:
Strength:
Clean Complex
1 Clean Deadlift
2 Low Hang Squat Cleans
1 Push / Split Jerk

5 Sets work up to heavy weight

Conditioning:
30-20-10
Power Cleans (95/65)
Burpees
Cal Bike/Row

RX+:
30-20-10
Power Cleans (135/95)
Burpees w/ 6 inch Target
Cal Ski

Hybrid:
WOD 1:
15min AMRAP
5 Shoulder Burners
10 T2B/V- Up
15 Squat Thrusts
20 Curtsy Lunge + Squat

WOD 2:
Use Dumbbells

BootCamp:
WOD 1:
15 min Agility
Icky Shuffle
Diagonal Skater Hops w/ Pause
Icky Shuffle
10/10 SL Toe Touches w/ Foam Pad
10 Russian Halos

WOD 2:
25 Min AMRAP
5 Shoulder Burners
10 T2B/V- Up
15 Squat Thrust
20 Curtsy Lunge + Squat

Barbell Mechanics:
3 Muscle Cleans
(3) x 3 – just the bar – light weight

Tall Jerk
(5) x 3 – just the bar – light weight

1 Clean DL + 2 Pos. (1 below the knee + 1 mid-thigh) Full Squat
(3) x 1 + 1 + 1 @ a feeling of 70% effort

Press In Split
(5) 3 x @ a AHAP

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