CrossFit WOD, May 11, 2019

Commercial BreakWarm-upWarm-upI. Partner warm-up
400 m wall ball run (partner run takes first 200 then switch on the way back)
30 wall ball to partner (15 each)
20 plank wall ball rolls (10 each)
10 burpee high fives synchronized

II. 10 minutes to practice build to Hang Power Clean slightly heavier than you will use in metcon.
*practice 10-20 DU/Triples between setsMetconMetcon (AMRAP – Rounds and Reps)TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND
60 Single Unders
10 Deadlifts 115/75
5 Hang Power Cleans
P2 — PERFORM
Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds and Reps of the 30/10/5Metcon (AMRAP – Rounds and Reps)TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND
30 Double Unders
10 Deadlifts (155/105)
5 Hang Power Cleans
P2 — PERFORM
Double KB Front Rack Hold (Athlete Choice)

*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds and Reps of the 30/10/5Optional Accessory WorkTHE “CT FLETCHER”
PUMP SESH
3 SETS
50 Banded Tricep Pull-Down
50 Empty Barbell Curls

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