Tue20160202

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Row/Jump/Run 3 min

10 Broad Burpee jump

3 Rounds: (light KB)

10 Good Morning

2 TGU (each side)

The Burgener Warm Up (with a barbell)

Weightlifting

Clean + 2 Split Jerks (7×1)

– Perform one set every 2 min.

– All sets @ 85% of your 1RM Split Jerk.

– 1 Power Clean + 2 Split Jerk

Skills & Drills

Tabata Front Plank

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP Ladder:

Thruster 75/55

Burpee
Rep Scheme:

1 Thruster, 1 Burpee

2 Thruster, 2 Burpee

3 Thruster…

untill 7 min is up

Sport WoD

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP Ladder:

Thruster 115/75

Lateral Burpee over and back over bar
Do the Burpee and jump lateral over and back, each rep you must jump over and back.

Rep Scheme:

1 Thruster, 1 Burpee over an back

2 Thruster, 2 Burpee over and back

3 Thruster…

untill 7 min is up

Mobility

Hold each pose for 30 sec and repeat 3 times:

– Downward dog pose

– Upward dog pose

– Child pose

– Pigeon pose each side

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