WOD

Monday 2-11-19

CrossFit Reaction – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

i. Front rack mobility

ii. Dynamic Warm-Up

iii. Barbell WarmUp, 1 sets:

– 5 Back Squats

– 5 BTN Push Press

– 5 Front Squat

– 5 Hang Muscle Cleans

– 5 Front Squat

iv.

10 Jump/Land

5 Tall Cleans w/ :02 pause in catch position

Weightlifting

A.: Clean and Jerk (1-1-1-1-1)

14 Minuttes EMOM

Increase load 5-7x

Goal to to hit 100% of your lifts.

Work on building volume at 75%-90% of 1 RM

Conditioning

B: Metcon (Time)

For time:

21/15 Calories of Assault Bike

21 Dumbbell Thrusters

15/10 Calories of Assault Bike

15 Dumbbell Thrusters

9/5 Calories of Assault Bike

9 Dumbbell Thrusters

Rx=40/25

Rx+50/35

If you are planning on taking part in the 2019 Open use weight that was RX for your division in prevision years.

*Cap 12 Minutes

Skill

Metcon (No Measure)

3-5 sets:

10 Hollow Body Rocks

10 Side Plank Rotations (ea/ side)

10 Banded Face Pulls

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