WOD

14
Jun

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s metcon will be done with 1 athlete completing a full
round. This will allow you to gain full recovery for all sets and sustain a high
level of output throughout. With that said, your weight choices should
allow for UB rounds and your DB work should be light/fast. On the other
hand, your farmer carries should be heavy.

Warm-up

QOD: Do you tend to gravitate towards the same person for Saturday partner workouts?

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their

mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes

off. Make sure you have your video equipment out for this one.

Then,

Set-up DBs and perform:

2 Rounds of:

3 RDL RDLs

3 DB Hang Power Cleans

3 DB Hang Squat Cleans

Rest 60s.

Metcon

With a running clock in teams of 2:

0:00-10:00

200 Meter Run

12 DB Hang Squat Cleans (50, 35)

*One athlete completes a full round at a time

12:00-22:00

200 Meter Run

12 DB Hang Power Cleans (50, 35)

*One athlete completes a full round at a time

24:00-34:00

150 Ft. Farmer Carry Intervals, AHAP

*One athlete completes a full round at a time

L3: (45, 30)

L2: (30, 25)

L1: (Light)

Metcon (AMRAP – Rounds and Reps)

With a running clock in teams of 2:

0:00-10:00

200 Meter Run

12 DB Hang Squat Cleans (50, 35)

*One athlete completes a full round at a time

12:00-22:00

200 Meter Run

12 DB Hang Power Cleans (50, 35)

*One athlete completes a full round at a time

24:00-34:00

150 Ft. Farmer Carry Intervals, AHAP

*One athlete completes a full round at a time

L3: (45, 30)

L2: (30, 25)

L1: (Light)

Hypertrophy

10 Minutes of “Recovery Work”

– Easy bike, jog, row, ski erg, air runner.