Tue20160119

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Instep stretch complex:

1. elbow to floor

2. twist right stretch upward

3. twist left stretch upward

Weightlifting

Metcon (Weight)

10 Min EMOM PP:

Ping: 5 UB Hang Power Clean

Pong: 20-30 sec Hanging L-sit Hold.
Cleans @ 75% of 1RM.

Sport does Hang Cleans from below knee, Fitness from above knee.

Fitness WoD

Metcon (Time)

5 RFT:

5 Squat Cleans 95/65

10 A. KBS

20 Sit-ups
Fitness weights are scalable.

Sport WoD

Metcon (Time)

5 RFT:

3 Squat cleans 155/105

6 KB Snatch / arm 53/35

9 T2B
Sport is scalable to 135/85 but if it must be more than this than the athlete must do the Fitness WoD instead.

KB Snatch weights are not scalable.

T2B may only be scaled to straight leg raises, tucks not allowed.

Cash-Out

Optional:

50 hollow rocks

50 back arch rocks

Mobility

Accumlate 2 minutes of frog stretch. Stretch abdominals with upward dog and hams with downward dog, decompress spine with childs pose. Roll out if needed.

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