CrossFit WOD, July 10, 2019

Pure BlitzInspirationRECIPE: Crack Slaw Egg Roll In A Bowl
https://www.wholesomeyum.com/recipes/low-carb-crack-slaw-egg-roll-in-a-bowl-recipe/Warm-upWarm-upI. 3 ROUNDS…
10 Cal Bike
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings

II. CLEAN DRILLS
5 Slow Deadlifts
5 Hang + Shrug
5 Hang Muscle Cleans
5 Hang Power Cleans
-Rest-
5 Hang Squat Cleans
– add light weight to the bar –
REPEAT ABOVE DRILLS
-Rest –
-add moderate-light weight to the bar –
3 Below Knee Hang Squat Clean
3 Squat CleanStrengthClean (8×1)CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS
1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.WorkoutMetcon (Time)3 ROUNDS FOR TIME
200m Run
10 Jumping C2B
21 Deadlift (155/105)

-12:00 Hard Cap-SCALING
REPS, LOADING, VOLUME…
Squat Clean – For beginners, perform 2-3 cleans per set, keeping the weight lighter and re-setting the bar between reps
Chest to Bar Pull-Ups – We can scale these back to a number that can be done unbroken, or into quick sets that will keep each round around 3-4 minutes.
Deadlift – We can scale the load to something that allows for the 1st set to be completed unbroken (at least 7 reps unbroken when fatigued)
MOVEMENT ADJUSTMENTS…
Squat Clean- If you have athletes that are unable to pull off the floor, we can scale to a Front Squat. If you have athletes unable to squat, we can scale to a Power Clean.
Chest to Bar Pull-Ups- We can scale these to regular pull-ups, or jumping chest-to-bar pull-ups to keep the intensity.Metcon (Time)3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)

-12:00 Hard Cap-SCALING
REPS, LOADING, VOLUME…
Squat Clean – For beginners, perform 2-3 cleans per set, keeping the weight lighter and re-setting the bar between reps
Chest to Bar Pull-Ups – We can scale these back to a number that can be done unbroken, or into quick sets that will keep each round around 3-4 minutes.
Deadlift – We can scale the load to something that allows for the 1st set to be completed unbroken (at least 7 reps unbroken when fatigued)
MOVEMENT ADJUSTMENTS…
Squat Clean- If you have athletes that are unable to pull off the floor, we can scale to a Front Squat. If you have athletes unable to squat, we can scale to a Power Clean.
Chest to Bar Pull-Ups- We can scale these to regular pull-ups, or jumping chest-to-bar pull-ups to keep the intensity.Optional Cool DownWarm-upFOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies

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