04022019 : WOD
Blog & WODs
Out Of Town? 
 Don't Have Enough Time To Make It To The Box?  Need To Get a Quick WOD In?  Check Out These CrossFit Bodyweight Workouts!
Click Here
« 04012019 | Main | 04032019 »

04022019

by PFC on 04/02/19

Warm-up:
5 Rounds of complex
3 hang cleans 45#/35 scaled=pvc
3 front squats
3 push press
Rest 1min
200m shuttle run

Strength/Skill:
5 Rounds of complex:
1 split jerk
3 hang cleans

WOD:
10min AMRAP:
RX:
8 hang cleans 115#/85# (adv.=135#/95#)
8 burpees over bar
34 double unders
*50reps per round

Scale:
10min AMRAP:
8 hang high pull 35#/15#
8 burpees
34 single singles
*50reps per round

PostWOD:
Class:
Rx=2min FLR hold
Scaled=2mins plank hold
*If any one breaks hold class stops

Comments (0)


Leave a comment


« 04012019 | Main | 04032019 »
Shop Now Rogue Fitness
Tell a friend about this page
courtesy of CrossFit Inc.

Est. 2008
ROMWOD - Optimize Your Range of Motion