CrossFit WOD, April 3, 2019

ContractionsInspiration”Be humble. Be hungry. And always be the hardest worker in the room.”
-Dwayne JohnsonWarm-upWarm-upI. 7:00 AMRAP at easy pace
1 Wall Walk
3 Burpees
6 Air Squats/BB Front Squats/Light Front Squats
9 Calories (any, row preferred)

II. Clean progression:
5 Clean Deadlifts
5 High Hang Muscle Clean
5 Hang Power Clean
5 Power Clean

III. 5-7 minutes to build Front Squat to weight you will use in Metcon.Metcon1000m Row (Time)Max Effort 1000m Rowrest as needed before starting part 2 of metconMetcon (AMRAP – Rounds and Reps)AMRAP x 7 MINUTES
2 Front Squat or Goblet Squat
4 Push-upsScaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.Metcon (AMRAP – Rounds and Reps)AMRAP x 7 MINUTES
2 Front Squat (from floor) (135/95)
4 Hand Release Push-upsScaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.Metcon (AMRAP – Rounds and Reps)AMRAP x 7 MINUTES
2 Front Squat (from floor) (185/135)
4 Handstand Push-upsScaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.WeightliftingFront Squat (2 sets of ME Front Squat w metcon weight)perform 2 max effort sets using the weight from the metcon. do not pause during the lift (too or bottom). score your highest set. note both sets in your notes. rest as needed between sets.

Leave a Comment

Your email address will not be published. Required fields are marked *

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.