WOD

Friday 11-30-18

CrossFit Reaction – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

i. Front rack mobility

ii. Dynamic Warm-Up

iii. Barbell WarmUp, 2 sets:

– 5 Crane Squats

– 5 BTN Push Press

– 5 Hang Muscle Cleans

– 5 Front Squat

iv.

10 Jump/Land

5 Tall Cleans w/ :02 pause in catch position

Conditioning

A.: Metcon (AMRAP – Rounds and Reps)

25 Minutes For Part A &B

12 Minutes AMRAP

Rx

10 Deadlifts (95/65)

5 Lateral Burpees

10 Front Squats

5 Lateral Burpees

10 S2OH

Rx+

10 Deadlifts (115/75)

5 Lateral Burpees

10 Overhead Squats

5 Lateral Burpees

10 S2OH

Find Max Clean in Jerk or Snatch till 25 minute mark

Weightlifting

B.: Clean and Jerk

Build to 1RM in remaining time

B: Snatch (1)

Build to 1RM in remaining time

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