CrossFit WOD, May 29, 2019

Leg FuegoInspirationREAD: 14 Tips To Help You Maintain A Healthy Diet
https://www.healthline.com/nutrition/14-ways-to-stick-to-a-diet#section15Warm-upWarm-upI. 3 Rounds
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps

II. CLEAN PROGRESSION
7 Deadlifts
5 Pocket High Pull (Focus on keeping the bar close to the body, with elbows high)
5 Pocket Muscle Clean (Focus on strong turnover, high elbows)
5 Hang Power Clean (Focus on the hip drive and landing position)
5 Power Clean (Focus on driving up with the chest and full extension of the hips)
5 Front Squat (Focus on full ROM, and high elbows)
5 High Hang Squat Clean (Focus on the vertical dip and speed under the bar)

III. review todays Clean Complex and build to mod weightWeightliftingMetcon (Weight)CLEAN COMPLEX
EMOM x 10 MINUTES
Power Clean + High Hang Squat Clean + Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.MetconMetcon (AMRAP – Reps)AMRAP x 10 MINUTES
2-4-6-8-10…etc (keeping adding 2)
Power Clean (95/65)
Wall Ball (20/14)SCALING
REPS, LOADING, VOLUME…
Complex — The volume for the complex is moderate and under control. More experienced athletes can work up to a challenging weight. If you’re still working on technique, the weight should stay light-moderate and focus on technique today.

Workout — The weight on the barbell should be something that athletes can do at least a set of 5 unbroken, when fresh.
If needed Power Cleans can be subbed for DL. Wallballs can be modified to Burpees or Calories.Metcon (AMRAP – Reps)AMRAP x 10 MINUTES
2-4-6-8-10…etc (keeping adding 2)
Power Clean (135/95)
Wall Ball (20/14)SCALING
REPS, LOADING, VOLUME…
Complex — The volume for the complex is moderate and under control. More experienced athletes can work up to a challenging weight. If you’re still working on technique, the weight should stay light-moderate and focus on technique today.

Workout — The weight on the barbell should be something that athletes can do at least a set of 5 unbroken, when fresh.
If needed Power Cleans can be subbed for DL. Wallballs can be modified to Burpees or Calories.

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Your email address will not be published.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.