Tue20160209

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Pair off- Junkyard Dog Warm Up

3 Rounds: (Full ROM every movement)

10 Pass Throughs

10 Good Mornings

10 OHS w/ Band around knees

Weightlifting

Metcon (Weight)

8 min on the clock

5 Power Snatch from Hang 0:00-2:00

5 Power Snatch from Floor 2:00-4:00

5 Full Squat from Hang 4:00-8:00

5 Full Squat from Floor 6:00-12:00
– Gradually increase in weight.

– Get adequate rest between each change in movement.

– Focus on mechanics.

WOD

Metcon (Time)

115/75# Scale: 75/55#

For Time

2 Full Squat Snatch (scale: from hang)

4 OHS

6 Box Jumps

8 Thrusters

10 Power Cleans (scale: from hang)

12 T2B (scale: V-ups)

10 Power Cleans

8 Thrusters

6 Box Jumps

4 OHS

2 Full Squat Snatch

Cash-Out

Superset Tricep/Bicep

3 sets

10 Tricep pull down with band.

10 Bicep curl.

Play with intensity of tricep

pull down with the thickness

of the band. Gradually add

weight on each set of the

bicep curl

Mobility

Couch Stretch – 1 min each leg

Frog Pose (hip opener)

Banded Distraction (Chicken wing/Hug)

Roll out back

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