5.29.20

29
May

5.29.20

CrossFit SoCo – CrossFit WOD

Warm-up

Metcon (No Measure)

Warm Up:

3 Minute Bike/Row



Thoracic Foam Roll: 1 Minute

Leg Swings: 20/20 Forward & Lateral



3 Rounds:

5 Down & Back Shuttle Runs

5 Russian Baby Makers

15 Banded Pull-Aparts



Barbell Warm Up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats



Clean Warm Up:

6 Clean Deadlifts

6 Above Knee Hang Power Cleans

6 Below Knee Hang Power Cleans

6 Power Cleans

Weightlifting

A: Hang Power Clean (3 Reps)

EMOM 8:

3 Above Knee Hang Power Cleans

Choose a weight that you can move well and make every time.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

2 Rounds:

AMRAP 6:

2-4-6-8-etc

Hang Power Clean 115/85

Toes to Bar

-Rest 2:00 Between AMRAPs-
Start over on the second round and try to get around the same amount of rounds and reps.



This is a grippy workout so if you need to, cut the toes to bar reps in half, change to hanging knee raises, or tuck ups.



WU: ~20 Minutes

A: ~15 Minutes

B: ~20 Minutes