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WOD 032519: Riding Into The Week!


CrossFit: Strength: Clean Warmup (on their own) 2 Rds 5 Tall Cleans 5 Hang Power Cleans 5 Hang Squat Cleans 3 Press + 2 Push Press Clean Complex 5 Sets 1 Clean DL 2 Hang Power Clean 1 Squat Clean 1 Push Jerk Conditioning: For Time 3 Rounds 21/15 Cal Bike 15 Box Jumps (24/20)

CrossFit:
Strength:
Clean Warmup (on their own)
2 Rds
5 Tall Cleans
5 Hang Power Cleans
5 Hang Squat Cleans
3 Press + 2 Push Press

Clean Complex
5 Sets
1 Clean DL
2 Hang Power Clean
1 Squat Clean
1 Push Jerk

Conditioning:
For Time
3 Rounds
21/15 Cal Bike
15 Box Jumps (24/20)
then
3 Rounds
9 Power Cleans (135/95)
9 Push Jerks

RX+:
(155/105#)

Hybrid:
WOD 1:
15min AMRAP
200m Run
3 people Makers
30 Scissor Kicks
15 OH Sit ups

WOD 2:
2xDB Power Cleans
2xDB Push Jerks (45/25)

BootCamp:
WOD 1:
19 Min EMOM
M.E. Peoplemakers
8 Strict Chin Ups
M.E. Triple Pulse Lunges
20 Shoulder Squat
Rest
WOD 2:
4rds
200m Run
30 Flutter Kicks
30 Scissor Kicks
15 OH Sit ups

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

“Snatch Pull + Low Hang Snatch

(5) 1+1+1 x @ 70%

Power:
Speed Squats
(4) 3 x @ 65-70% (1 Min Rest between sets)

Back Squat
(3) 3 x @ 60%

Pause Squat
(3) 3 @ 70%

Weighted Plank
(3) 1:30 @ AHAP

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