CROSSFIT WcG | CrossFit Box in Washington Township, NJ

Monday 4.2.18

Warmup

0-3 warm up
bike or row

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats

Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Grab an empty bar and await instruction

Skill Work

EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom

Metcon

11 Min AMRAP

5 hang power snatch 95/65
40 DUs
10 V sit-ups

* coach led burgener warm up

Skill Work

6 min press complex
1 strict + 1 push + 1 jerk

WOD

Ladder
1-10 hspu
10-1 wb
+
1-10 goblet squat
10-1 kb swing

Warmup

0-3
bike or row
4-10
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups

Skill Work

bar muscle up progression

PARTNER WOD

2 person partner
25min
Row for max calories
5 BMU
10 Box Jump
15 hrpu

a row
b complets circuit
switch
record number of rds and total calories

Warmup

0-3 warm-up
bike or row

4-10
10
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:

Skill Work

6x5 Deadlift EMOM for 6 min
build to 3rd set of 70%

WOD

4RFT
10 Cleans
5 Jerks
155/105, 135/95, 115/75, 95/65, 75/45