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WOD 010919: Grit


CrossFit: Strength: Squat Stamina 12 Minute Alt EMOM 55% on Bar for both Squats (taken from floor) Odd: 3 Front Squats Even: 6 Back Squats Conditioning: 9 Minute AMRAP 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks Ladder Up by 3 after Each Round Weight (135/95) 3,3,3,3, 6,6,6,6, 9,9,9,9…. 4 Minutes to Rest (the

CrossFit:
Strength:
Squat Stamina
12 Minute Alt EMOM
55% on Bar for both Squats (taken from floor)
Odd: 3 Front Squats
Even: 6 Back Squats

Conditioning:
9 Minute AMRAP
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
Ladder Up by 3 after Each Round

Weight (135/95)
3,3,3,3, 6,6,6,6, 9,9,9,9….

4 Minutes to Rest
(the 4 minutes of rest includes putting things away)

Cashout
8 Minute Alt EMOM (Score is Total Burpees)
A) ME Burpees
B) ME 7/5 Strict Pullups

RX+:
Weight (155/105)

Hybrid:
WOD 1:
12 min EMOM
S.A. OH Sit ups
Lateral Squat Jumps
KB Swing

WOD 2:
Use KB for DL
DB for cleans & push jerks

BootCamp:
WOD 1:
16 Min AMRAP
6 Pull ups
12 S.A. OH Sit ups
18 Lateral Squat Jumps
24 KB Swing

WOD 2:
12 min AMRAP
250m row
rest 1 min
600m Bike
rest 1 min

Weightlifting:
Oly:
Tall Jerk – Video
(3) x 3 – just the bar – light weight

Pause in Bottom Split Jerk Pause in Jerk (from the rack)
(5) 2 x @ AHAP

Power Clean + Double Jerk
(5) 1 + 2 @ AHAP

Power:
DEADLIFT
(3) 5 x @ 78% of a 1 RM
(1) 5+ x 78% (1-2 reps shy of failure)

Low Bar Good Mornings
(3) 10 x @ AHAP

**ACCESSORIES AS A GROUP**
Suitcase Weighted Step Ups (20″+)
(3) 10/10 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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