Main – CrossFit
CrossFit Warm Up, Kettle Bell Skill Work, Strength Work, & WOD A then WOD B. Rest 5 minutes between WODS!
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
1 Power Clean + 1 Squat Clean EMOM for 15 min! (15 minute EMOM!)
use 60% of your 1RM and do 1 Power Clean then 1 Squat Clean every minute on the minute for 15 minutes. Do not drop the bar between the Power Clean and the Squat Clean.
CFRE WOD A 3/18/14 (Time)
21-15-9 reps of Sumo Dead Lift High Pull (m 75#, w 55#) & Push Ups.
CFRE WOD B 3/18/14 (No Measure)
3 Rounds For Completion of Plate Overhead Lunges (m 45#, w 25#)(1 length of the turf), 10 Pull Ups (use bands if needed) & Weighted Sled Pulls (m 3 plates, w 2 plates)(1 length of the turf)