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CrossFit 1/31/2018

30
Jan

CrossFit 1/31/2018

Warm Up

Mobility – Hips

3 rounds of:
5 air squats
20 sec crab bridges
2 inch worms
5 push-ups

Then with an empty barbell:
5,4,3,2,1
straight leg deadlift
hang power clean
shoulder press
thruster

WOD

5 rounds for time

6 box jumps
8 hang power clean
10 thrusters
30s rest

Health: 24/20 step – 45/35
Athletic: 24/20 – 75/55
Performance: 30/24 – 105/75

Intent: This is supposed to be light, UNBROKEN and fast. Choose weights accordingly.

Strength

A1) Deficit Deadlift 7×2 Rest 30 Sec
A2) Weighted Pull Up (or progression) 7×3 Rest 90 Sec