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Tuesday 8/20/2013 WOD

By: 3 Comments

Warm up

3 sets of

10 Wall Balls

10 Burpees

10 V-ups

Dynamic Stretches

Barbell clean progression

 

 

Strength/Skill

4 sets of

Clean pulls:

2 Floor to shin

2 Hang to high hang

100% 1 RM

Rest 90 seconds in between sets

 

 

Training (Met-con)

Barbell Complex

“Big Rig”

5 sets of

1 Min Work-2 Min rest

2 Squat Cleans

2 Hang Power Cleans

MAX Hand Release push ups in remaining time within the minute

 

Hang Power clean CrossFit demo with Miranda

 

The goal is to get as heavy as you can without dropping the bar before the complex is through. If you are successful through the complex you MUST increase weight. That is a non-negotiable.  If you are unsuccessful, stay at that weight and finish the complex.

 

Scaled/ Level 1 (Beginner new-3 Months of CF experience)

5 sets of

2 Front Squats

2 Push Press

Max Hand release push ups in remaining time within the minute

 

The goal is to get as heavy as you can without dropping the bar before the complex is through. If you are successful through the complex you MUST increase weight. That is a non-negotiable.  If you are unsuccessful, stay at that weight and finish the complex.

Comments: 3

  1. Nice work guys! Very Jealous of this one. If I can figure out a way to double up my workouts tomorrow, I’d love to give this a shot.

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