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WOD 010519: Tuesdays Are For Cleaning


CrossFit: Strength: 12 Minute EMOM 1 Low Hang Squat Clean + 2 Front Squat + 1 Jerk Conditioning: 3 Rounds – 5 Minutes to Complete: (A) 20 DB Hang Power Clean + Jerks (35/25#) (B) 20 Burpees (C) 20/15 Calories on Bike *1:00 Rest Between Rounds RX+: (A) 20 DB Hang Power Clean + Jerks

CrossFit:
Strength:
12 Minute EMOM
1 Low Hang Squat Clean + 2 Front Squat + 1 Jerk

Conditioning:
3 Rounds – 5 Minutes to Complete:
(A) 20 DB Hang Power Clean + Jerks (35/25#)
(B) 20 Burpees
(C) 20/15 Calories on Bike
*1:00 Rest Between Rounds

RX+:
(A) 20 DB Hang Power Clean + Jerks (50/35#)
(C) 20/15 Calories on Ski

Hybrid:
WOD 1:
12:00 EMOM
M.E. S2S Deficit Plate Squats
M.E. 2 Renegade Row+ 1Push UP
M.E. Sit up + Press

WOD 2:
3 Rounds – 5 Minutes to Complete:
(A) 20 DB HPC+J (25/15#)
(B) 20 Burpees
(C) 20/15 Calories on Bike
*1:00 Rest Between Rounds

BootCamp:
WOD 1:
11 min EMOM
S2S Deficit Plate Squats
Rev V-Up+ Push Up
Explosive Rows
Rest

WOD 2:
18min AMRAP
400m Run
20 DB Snatches
20 Sit up & Press

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean Pull + Clean + Front Squat + Jerk Dip
(5) 2+1+1+1 x @ 70%

Power:
Bench Press
(4) 8-12 reps x @ 65%

Close Grip Bench Press (In line with the shouldeders, use more triceps)
(2) 8-10 reps x @ 70%

Pause Bench Press (2 count pause on the chest – then press)
(5) 2-3 reps x @ 60%

**ACCESSORIES AS A GROUP**
DB Chest Supports Rows
(5) 15 x @ AHAP
DB Front Raises
(2) x 12 @ AHAP
DB Skull Crushers
(2) x 12 @ AHAP

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