WOD

19
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is week 2 of our Back Squat rep work. All sets should be
challenging, but there should not be any breakdown in technique. We’ll
conclude today’s work with a challenging squat clean single over the
course of 6 sets done every 60s.
– Metcon: Today’s metcon consists of a few elements mainly to train the posterior chain, grip, core, and aerobic system.

Warm-up

100 Ft. of Knee Hug + Forearm to floor + Toe Point + Thoracic Rotation

Then,

Grab barbells and complete:

10 Romanian Deadlifts

10 Front Squats

10 Back Squats

10 Goodmornings (squeeze glutes at top)

10 Muscle Cleans

Then,

Review the squat clean

– 3 Clean Pulls

– 3 Power Cleans

– 3 Squat Cleans on the coaches call. Rest 10s-20s between sets of 3 giving your clients guidance & ques.

Weightlifting

1) Back Squat: 4/3 x 5 @80%. Rest 2:00

– 4 warm-up sets/3 work sets

2) Squat Clean: 6 x 1, every 60s.

– add weight each set up to a heavy single.

Back Squat

Squat Clean

Metcon

EMOM 16:

Minute 1: 10 Romanian Deadlifts (AHAP)

Minute 2: 10 Goblet Box Squats (AHAP)

Minute 3: 10 Air Squat Jumps

Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)

*Your choice of weights today – challenging, but there should not be any breakdown in technique.

Hypertrophy

5 minutes of active recovery: bike, row, walk, jog