Wednesday (2020MAY06) – Quarantine WOD

Warm-up: 5-15mins

3 min amrap

10 glute bridge

10 Sit up

20 flutter kicks

 

6 min emom

1: 7-10 Tall cleans

2: accum 20 sec L-st

 

Focus:

Big Clean Complex 4 rds

“High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk”

 

Coaches tempo on rest

 

WOD:  16 mins

E2MO2M x 8

8 box jump overs

8 db alt db power cleans

8 db L.arm push press

8 db R.arm push press

Scale to 4- 6’s 

 

Seated:

E2MO2M x 8

8 Floor 2 Box Transfers

8 Double alt DB Power Cleans

8 DB L.Arm Press

8 DB R.Arm Press

 

Sub

Jump overs or broad jumps

Odd object

 

Recovery:

AFSAP

100 Banded Good Morning

100 Bandy Pull Aparts

Alt every time you break

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

880-6733-9174

 

10:00am

CrossFit WatchTower

835-0981-7809

 

1:30pm

Neuse River CrossFit

863-5390-4129

 

3:30pm Mobility

Shannon Ogar

853-0040-3503

 

3:45pm CrossFit Kids

Steph & Jen

862-4423-1364

 

4:30pm

CrossFit Indestri

884-8457-7173