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WOD 011818: The Shake Down.


CrossFit: Strength: Clean Warm Up The Burgner Clean Warm Up 1 Clean Deadlift + 1 Mid Hang Clean + 1 High Hang Clean 2 Front Squats + 1 Split Jerk (5-7) 1+1+1+2+1 Conditioning: 4 RFT A) 10 Hang Squat Cleans (95/65#) B) 500 Meter Row C) 10 Wt. Step Ups (20″) (24/16kg) 50 Double Unders

CrossFit:
Strength:
Clean Warm Up
The Burgner Clean Warm Up

1 Clean Deadlift + 1 Mid Hang Clean + 1 High Hang Clean
2 Front Squats + 1 Split Jerk
(5-7) 1+1+1+2+1

Conditioning:
4 RFT
A) 10 Hang Squat Cleans (95/65#)
B) 500 Meter Row
C) 10 Wt. Step Ups (20″) (24/16kg)
50 Double Unders (sub 100 Singles, 25 SSDs)

RX+:
4 RFT
A) 10 Hang Squat Cleans (95/65#)
B) 500 Meter Row
C) 10 Wt. Step Ups (20″) (75/55#)
50 Double Unders (sub 100 Singles, 25 SSDs)

BootCamp:
WOD 1:
30s On, 10s Off
4 Rounds
A) Floor Chest Press
B) Inverted Press
C) Hollow Hold
D) Battle Rope Slams Rest 40s

WOD 2:
12 Mins AMRAP
30 Battle Rope Waves
30 Wall ball Shots
Row 500m
Plank 30s

Barbell Mechanics:
Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Clean Deadlift + High-Hang Clean
(5) x 1 + 1 @ AHAP

Pause Front Squats
(5) x 3 @ AHAP

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