WOD

~ Here is a sample of a Weeks worth of workouts ~

CROSSFIT 643

Wod

CrossFit - Wed, Sep 28
Warm-up
<p>3 sets:<br />5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br />* perform with a PVC pipe or empty bar *<br /> </p>
Weightlifting
Squat Clean (6 x 3)
<p>1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@60-70% of 1RM Clean &amp; Jerk)&nbsp;<br />* Complete a set every 1:30 *</p>
Push Jerk (3 x 1)
<p>1 Push Jerk x 3 sets &nbsp;(@80-90% of 1RM Clean and Jerk)<br /> </p>
Prep
<p>3 sets:<br />5 Push Ups (Build to handstand push up/strict)<br />1 Squat Clean (build in weight)<br />3 Pull ups (build to chest to bar/Bar Muscle up)</p>
Metcon (2 Rounds for reps)
<p>20 Push-ups<br />15 Squat Cleans (95/65)<br />20 Push-ups<br />30 Pull-ups<br />&nbsp;<br />At 6:00<br />&nbsp;<br />15 Handstand Push-ups<br />10 Squat Cleans (135/95)<br />15 Handstand Push-ups<br />20 Chest to Bar Pull-ups<br />&nbsp;<br />At 12:00<br />&nbsp;<br />10 Strict Handstand Push-ups<br />5 Squat Cleans (185/125)<br />10 Strict Handstand Push-ups<br />10 Bar Muscle Ups<br />&nbsp;<br />Cap at 18:00</p>
CROSSFIT 643

Upcoming Classes

CROSSFIT 643

CONTACT US

Address :
475 Hurffville Cross keys Rd. – Unit D
Sewell, NJ 08080
Entrance behind shopping center.

CROSSFIT 643

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