Reebok CrossFit

GW WOD 220817

TODAY ONLY ONE TRAINING SESSION AT 17.30

WARM UP
3 Rounds Not For Time
5 Burpees
20 PVC Pass Throughs
10 Wall Balls
4 Inch Worms
250m Row

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up

STRENGHT
Find in 10′ 1RM Back Squat

GYMNASTIC
15′ work on Muscle Ups Skills

CONDITIONING
AMRAP 4:00:
15 Chest to Bar
15 Burpees Over Bar
Max Power Cleans #61/43
Rest 4:00
AMRAP 4:00:
12 Chest to Bar
12 Burpees Over Bar
Max Power Cleans #61/43*
Rest 4:00
AMRAP 4:00:
9 Chest to Bar
9 Burpees Over Bar
Max Power Cleans #61/43*
*If you can add +5k every AMRAP

WMG WOD 240517

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
20 Double Unders / 40 Skips
10 Box Jumps
10 Cal Row/100m Run

MOBILITY & SKILLS
Hamstring – Hips – Wall Ball Clean – Sumo Deadlift High Pull

CONDITIONING
EMOMx20:
Min 1 – Max in 30″ of Sumo Deadlift High Pulls #35/25
Min 2 – Max in 30″ of Wallballs #9/6
Min 3 – Max in 30″ of Cal Row / Double Unders
Min 4 – Max in 30″ of Deficit Push Ups

ACCESSORY WORK
SuperSet 1
Dumbbell wood chop 4×10/side
Strict Toe to bar 4×10
SuperSet 2
Pull Ups Band crunch with twist at bottom 3×20
V-ups 3×10
SuperSet 3
Superman hold 3×10 for 3-count
Barbell rollout 3×10