CrossFit WOD, May 13, 2019

Bayou PaddleboatInspiration”Everyone is just someone from somewhere with a goal to do something. The question is, how much of yourself are you willing to invest in your dreams?”
-Bobby BonesWarm-upWarm-upI. 3 Rounds
10 Med Ball Deadlifts
5 Burpee Broad Jumps
10 Med Ball Front Squats
5 Inchworms
10 Med Ball Hang Squat Cleans
:30 Plank Hold

II. Coach led Hang Clean drills:
– 5 Dip, Drive, High Pull
– 5 High Hang Power Cleans
– 5 High Hang Power Clean + Front Squat
– 5 High Hang Squat Clean
– 5 Hang Power Clean
– 5 Hang Squat Clean

III. 7 minutes to build Hang Squat Clean to slightly heavier than you will use in metcon.MetconMetcon (Time)5 ROUNDS FOR TIME
500m Row
12 Hang Squat Cleans (95/65)SCALING
ROW — First scale the distance down, if athletes cannot row for any reason you can substitute it with 400m Run or 30/21 Calories on the Bike.
HANG SQUAT CLEAN — First scale the load to something manageable. If athletes can not go into a front rack due to mobility, have them work on Hang Squat Snatches instead. If squatting is the issue, you can substitute it with Hang Power Cleans.Metcon (Time)5 ROUNDS FOR TIME
500m Row
12 Hang Squat Cleans (135/95)SCALING
ROW — First scale the distance down, if athletes cannot row for any reason you can substitute it with 400m Run or 30/21 Calories on the Bike.
HANG SQUAT CLEAN — First scale the load to something manageable. If athletes can not go into a front rack due to mobility, have them work on Hang Squat Snatches instead. If squatting is the issue, you can substitute it with Hang Power Cleans.Optional Accessory WorkBEACH BODY ABS FINISHER
3 SETS
15 Slow Toes to Rig
30 Russian Twists
-Rest as Needed b/t Sets

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