Tuesday’s WOD

CrossFit WOD:

Warm-up:

800 M Run

BBG

12 mins to work to a 3rm Mid-hang Clean – 1X3@95%, 1X3@90% rest 1:30 between drop sets.

Conditioning

For time:

200m Run
30 Shoulder Touches
20 Medicine Ball Sit-ups 20/14#
10 Strict Pull-ups
200m Run
10 Strict Pull-ups
20 Medicine Ball Sit-ups 20/14#
30 Shoulder Touches
200m Run

*In HSPU position, a shoulder touch is when the right hand lifts off ground and touches right shoulder then back on ground, left hand comes up and touches left shoulder, those are alternating.

Advance WOD:

1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90%

2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%

Strength

1a) 4X8 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heaviest possible, rest 60 sec.

Conditioning

Fun from the Regional Prep template…

For time:

100′ Shuttle Run (50′ down/50′ back)
30 GHD Sit-ups
50′ HS Walk
5 Rope Climbs 15′
100′ Shuttle Run (50′ down/50′ back)
5 Rope Climbs 15′
50′ HS Walk
30 GHD Sit-ups
100′ Shuttle Run (50′ down/50′ back)

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