© 2016 by CrossFit FUNCTION.

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August 22, 2016

August 22, 2016

Group WOD:

 

A. Joint Prep & Mobility:

Green Band:

- Shoulders!

 

Hockey Ball:

- Roll out front of shoulder while laying face down on the floor, with hand behind your back.

 

B. Dynamic Warm-Up:

Burgener Warm-Up x 2 rounds (1st - PVC, 2nd - empty BB), 3 reps of each:

Clean Grip DL

Clean Pull

Front Squat

Hang Power Clean + Push Press

Clean + Jerk

 

C. AMRAP 20:

15 C&J (65/95#)

Rest 1 minute

15 C&J (75/115#)

Rest 1 minute

15 C&J (95/135#)

Rest 1 minute

15 Clean & Jerk (105/155#)

Rest 1 minute

15 Clean & Jerk (115/165#)

Rest 1 minute 

15 Clean & Jerk (135/185#)

 

Post results to comments.

 

Competition WOD:

 

A. Front Squat:

5-5-5-5-5

Rest 2-3 minutes between sets.

Build up to somethign challenging and then stick with that across.

 

B. 3 sets:

Bulgarian Split Squats x 4-6 reps/leg, heavy

Rest 30s between legs.

 

C. Every 3 minutes x 5 sets:

3 Deadlifts (185/275#)

5 Burpee Over Bar

100m Sprint

 

Post results to comments.

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