WOD

17
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are completing 6 x 3 power cleans followed by some
single-leg work which we’ll review. All of this work should be challenging.
Your clean technique should be consistent across all sets.
– Metcon: Today should be performed at 100% intensity meaning an all-
out sprint for 20 seconds. You will get plenty of rest between each interval
so make sure you go as hard as possible during those 20-second sets. These sprint workout intervals are important in developing your anaerobic system.

Warm-up

QOD: Do you have siblings?

3 Rounds BP Lower Complex:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Then,

Grab barbells and complete:

3 Power Cleans on Coaches Call x 3 sets.

Weightlifting

1) Power Clean: 3/6 x 3 @75%, every 90s

– Use Monday’s 1RM.

2) Back Rack RFESS: 2/4 x 5 ea. Rest 90s.

*Also known as a “Bulgarian Split Squat”

Power Clean

Bulgarian Squat

Metcon

8 Rounds of:

20s Sled push All Out Sprint

Rest 90s

Alternate Options

8 Rounds of:

20s Max Effort Air Bike

Rest 90s

Hypertrophy

Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.