WOD

Wednesday 1-2-19

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

Conditioning

A: Metcon (Weight)

14 Minutes

Even: 5 Hang Power Cleans

Odd: 30 secs Max Reps Double/Single Unders

Score=weight on last set

all reps TNG

Increase weight over the 7 sets.

Strength

B: Back Squat (1-1-1-1-1)

15 Mins to build to a heavy single

Accessory Work

Metcon (No Measure)

Accumulate 2 Minutes in L-Sit Hold

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