WOD
CROSSFIT 643
Wod
01/17/2019
Warm-up
3 Rounds of:
15 Russian Swings
10 Reverse Lunges in place (5 each side)
5 Green Walks Left, Right, Forward.
Then 3 Rounds
– 3 Power Cleans
– 3 Jerks
- 3 Front Squat
15 Russian Swings
10 Reverse Lunges in place (5 each side)
5 Green Walks Left, Right, Forward.
Then 3 Rounds
– 3 Power Cleans
– 3 Jerks
- 3 Front Squat
Weightlifting
Power Clean + Split Jerk (Weight)
Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.
– Beginner: Work on technique with a light load for all sets.
– Beginner: Work on technique with a light load for all sets.
Back Squat (Weight)
Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00
– Beginner: 3 x 8 @light weight.
– Beginner: 3 x 8 @light weight.
Auxillary Work
4 Rounds of:
25 Band Resisted KBS
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
15:00 Cap on all of this work. Nothing for time or score today.
https://www.youtube.com/watch?v=9HoeWh03caY
25 Band Resisted KBS
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
15:00 Cap on all of this work. Nothing for time or score today.
https://www.youtube.com/watch?v=9HoeWh03caY
CROSSFIT 643
Upcoming Classes
CROSSFIT 643
CONTACT US
Address :
1 Enterprise Ct
Sewell, NJ 08080
Email :
mbarbara@crossfit643.com
Phone:
+1 610-506-1010
CROSSFIT 643
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