WOD

Tuesday 4-16-19

Announcements

Level- 1 Seminar April 20th-21st; ALL Classes will be off-site!

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Mobility:

– Front Rack, T-Spine, Hips,

II. 3 sets or 6:00

– 8x Death March steps (light KB)

– 10 Cal Row

– 12x Banded Lateral Walk

III. Complete the following complex for 2-3 sets, adding weight as you see fit:

– 3x Deadlift + 3x High hang shrug + 3x Muscle clean + 3x Tall Clean

Strength

A: Hang Power Clean (3-3-3-3-3)

Every 2 Minutes for 12 Minutes (6 Sets)

Build to a heavy triple.

Conditioning

B: Metcon (5 Rounds for reps)

5 Sets

15/12 Kcal Row

12 Single Arm DB Push Press (50/35)

12 Single DB Step-overs

1 Minute Rest

Rx+ (65/45)

Accessory Work

Metcon (No Measure)

3-5 sets:

:30 Star Plank

5-10 Ring Dips + 20s Ring support hold

:10 L-Sit or Hang

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