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WOD - Saturday, 4/27/2019

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

 

Weightlifting: Hang Power Clean 

1 x 5

Built to a heavy 5 or 5RM. (11:00)

 

Metcon

"Bubba Gump" (Time)

For Time:
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees

 

Workout courtesy of CompTrain.

 

Extra Credit: Midline and Engine #1

3 Rounds, resting 1:00 between efforts:
30 Double-Unders
30/24 Calorie Ski Erg
30 Double-Unders
24-20-16 GHD Sit-Ups

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