CrossFit WOD, March 25, 2019

FirestormInspiration”Engross yourself in the process rather than waiting around for the product.”
-Greg EverettWarm-upWarm-upI. Heartrate
15 Hollow Rocks
10 KB Deadlifts
5 Box Jumps/Step-ups
15 Hollow Rocks
10 Goblet Squats
5 Box Jumps/Step-ups (increase height)

II. Coach led Hang Squat Clean technique
A) 5x Standing Fast Elbows
B) 5x Standing Fast Elbows to Front Squat
C) 5x Pocket Squat Clean
D) 5x Hang Squat Clean (mid thigh)
E) 5x Hang Squat Clean (at knee)

III. 10 minutes to build to a moderate 3 rep Hang Squat Clean (build to slightly heavier than you will use in metcon).MetconMetcon (Time)FOR TIME
12-9-6
Deadlift
Box Jump/Step-up

9-7-5
Deadlift (add more weight)
Box Jump/Step-up

7-5-3
Deadlift (add weight again)
Box Jump/Step-upScaling: decrease the weight of the Deadlift so you can complete the first load almost unbroken, the 2nd load in 1-2 sets, and the final load you should be able to cycle 2-3 reps at a time.

Box Jumps — you may jump or step-up today.Metcon (Time)FOR TIME
12-9-6
Hang Squat Clean (95/65)
Box Jump/Step-up (24/20)

9-7-5
Hang Squat Clean (115/75)
Box Jump/Step-up (24/20)

7-5-3
Hang Squat Clean (135/95)
Box Jump/Step-up (24/20)Scaling: decrease the weight of the Hang Squat Clean so you can complete the first load almost unbroken, the 2nd load in 1-2 sets, and the final load you should be able to cycle 2-3 reps at a time. — If squatting is the issue today (thanks 19.5), hang power will be the way today.

Box Jumps — you may jump or step-up today.Metcon (Time)FOR TIME
12-9-6
Hang Squat Clean (135/95)
Box Jump (20/20)

9-7-5
Hang Squat Clean (155/105)
Box Jump (24/20)

7-5-3
Hang Squat Clean (185/125)
Box Jump (30/24)Scaling: decrease the weight of the Hang Squat Clean so you can complete the first load almost unbroken, the 2nd load in 1-2 sets, and the final load you should be able to cycle 2-3 reps at a time. — If squatting is the issue today (thanks 19.5), hang power will be the way today.

Box Jumps — Keep the jump aspect to maintain the stimulus of leg fatigue through explosive movement. Even if that means low plates building to a higher set of plates, we want jump fatigue! If jumping is contraindicated, step ups will have to do.Cool down5:00 Slow Pedal on Bike or 5:00 Jog to flush out legsNewsThis Saturday March 30th at 5pm we celebrate by wrapping up the 2019 CrossFit Open with a Potluck party. Bring your favorite drink and eats and Open stories!

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