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WOD 030419: In Honor of the Iditarod


CrossFit: Strength: Clean Warm Up: *5 minutes 12 Minute EMOM 2 Low Hang Squat Clean + 1 High Hang Squat Clean + 1 Jerk work up in weight – let’s get weird Conditioning: 12:00 AMRAP Laddering Up by 2’s every round (A) Calories on Bike or Ski (B) Handstand Push Ups (sub DOUBLE REPS Strict

CrossFit:
Strength:
Clean Warm Up:
*5 minutes

12 Minute EMOM
2 Low Hang Squat Clean + 1 High Hang Squat Clean + 1 Jerk
work up in weight – let’s get weird

Conditioning:
12:00 AMRAP
Laddering Up by 2’s every round
(A) Calories on Bike or Ski
(B) Handstand Push Ups (sub DOUBLE REPS Strict DB Press)
(C) 2x 25ft Sled Drags (90/45#)

RX+:
Same

Hybrid:
WOD 1:
16:00 AMRAP
20 Alt Strict Press
10 Jumping Lunges
20 Boat figure 8s
10 G2OH
20 Sprinter Sit Ups
2 Slider Pushes

WOD 2:
Same

BootCamp:
WOD 1:
9min EMOM
Alt Strict Press
Jumping Lunges
Boat figure 8s

9min EMOM
G2OH
Sprinter Sit Ups
Slider Pushes

9min EMOM
Slam Ball Clusters
Ski Cal
Alt Deadbug

Weightlifting:
Oly:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch DL + Mid Hang Snatch + Low Hang Snatch
(5) 1+1+1 x @ 70%

Power:
Speed Squats
(8) 3 x @ 65% (1 Min Rest between sets)

Back Squat
(3) 3-5 x @ 70%

Pause Squat
(3) 3-5 resp @ 60% (find a steady pace)

Weighted Plank
(3) :30-45 sec @ AHAP

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