CrossFit WOD, April 22, 2019

SmotheredInspirationRECIPE- BEEF LETTUCE WRAPS:
https://www.crossfit.com/at-home/beef-lettuce-wrapsWarm-upWarm-upI. 2 minutes of Cardio then:
AMRAP X 12 MINUTES
10 Goblet Squats
5/5 KB RDLs
5/5 SA KB Clean
5/5 SA KB Strict Presses
20 Dual KB Hollow Flutter Kicks
5 Burpee Broad Jumps

II. Coach led Movement Prep
– 7 DB Deadlifts (keeping the midline engaged, back tight)
– 5 DB Burpees (keeping the back flat and shoulder blades back and down)*
– 5 DB Hang Muscle Cleans (emphasizing the elbow punch)
– 5 DB Hang Power Cleans (proper landing position, the quarter squat)
– 5 DB Front Squats (keeping the elbows up and full ROM)MetconMetcon (AMRAP – Rounds and Reps)AMRAP x 7 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front Squat

-Rest 2:00-

AMRAP x 5 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front Squat

-Rest 2:00-

AMRAP x 3 MINUTES 1,1,1…2,2,2…3,3,3…
DB Burpee (35’s/25’s)|
DB Hang Power Clean
DB Front SquatsSCALING:
goal is to go unbroken for as long as possible. the load should be light/moderate so you can push the intensity.
DB BURPEE — First scale the weight down to something manageable. If athletes cannot maintain a tight back scale it to normal Burpees.
DB HANG POWER CLEAN — Scale the load to allow athletes to go unbroken to at least set of 4s.
DB FRONT SQUAT — Scale the load first, if athletes cannot squat today you can substitute it with DB Push Press.Metcon (AMRAP – Rounds and Reps)AMRAP x 7 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KBHang Power Clean
KB Front Squat

-Rest 2:00-

AMRAP x 5 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KB Hang Power Clean
KB Front Squat

-Rest 2:00-

AMRAP x 3 MINUTES 1,1,1…2,2,2…3,3,3…
KB Burpee (35’s/26’s)|
KB Hang Power Clean
KB Front SquatSCALING:
goal is to go unbroken for as long as possible. the load should be light/moderate so you can push the intensity.
KB BURPEE — First scale the weight down to something manageable. If athletes cannot maintain a tight back scale it to normal Burpees.
KB HANG POWER CLEAN — Scale the load to allow athletes to go unbroken to at least set of 4s.If you struggle using the KB scale to DB.
KB FRONT SQUAT — Scale the load first, if athletes cannot squat today you can substitute it with DB Push Press.Optional Accessory Work3 ROUNDS FOR THE PUMP
Max Strict Pull-ups
Max Push-ups
Max Box Dips
*zero-little rest b/t movements. rest as needed b/t rounds.NewsTHIS SATURDAY APRIL 27th 2019 at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! This is our second year hosting “Lifting the Limits” and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.