WOD

Wednesday 1-9-19

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-8

Warm-up (No Measure)

EMOM-style x 6:00

1: 40s Jumping Jacks (or aerobic movement of choice)

2: 40s Mountain Climbers

3: 10x Jump/Land Drill + 10 Tall Cleans

Weightlifting

Minutes 10-30

A.: Power Clean (1-1-1-1-1)

14 Minutes EMOM

1 Power Clean

*Build to 1 RM for the day.

*Pre-test

A: Power Snatch (1-1-1-1-1)

Pick either power clean or power snatch.

Strength

Minutes 35-50

B: Back Squat (6-6-6-6)

Week 1 of 4

One Set every 3 Minutes

All sets at the same weight

Strength

Minutes 55-60

C: Metcon (3 Rounds for reps)

3 Sets

1 Minute Wall-sit

30 seconds squat

*add weight if you see fit.

Week 1 of 4

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