Sun20160403

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets @ easy pace of:

10 banded good mornings 10 weighted external rotations

Short empty bar power clean and jerk warm up

Metcon (Weight)

SPORT

A. 2 clean-grip deadlifts + 1 power clean, build to a tough set in 10:00min

For 10:00:

Evens: 3 power cleans

Odds: 8 toes-to-bar

*Use a weight that allows for unbroken/fast sets

For 10:00:

Evens: 5 shoulder-to-overhead (from ground)

Odds: 20 double-unders or 40 singles
*Use same weight as the first EMOM

Metcon (Weight)

FITNESS

A. 10:00 of clean grip deadlift and power clean technique work, building to a tough single power clean

For 10:00:

Evens: 3 power cleans

Odds: 8 hanging leg raises

*Use a weight that allows for unbroken/fast sets

For 10:00:

Evens: 5 push press

Odds: 20 double-unders or 40 singles
*Use a weight that allows for unbroken reps

Fitness WoD

Sport WoD

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