WOD

5
Jul

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today we have a partner workout with an ascending rep scheme,
one person works at a time and reps will be split evenly. We are looking for
about 75% effort throughout. We know that DB work, specifically DB
variations of Olympic lifts require more control and in some cases can be
more taxing than their barbell counterparts. That being said let’s use our
warm up to choose a weight that would allow us to do fairly large sets
when fresh; however, during the workout lets keep our reps low (3-5 per
sets) so that we are staying within that 75% effort guideline.

Warm-up

6-8 minutes:

Freeze Tag: When someone unfreezes you, you must perform

5 Squat Thrusts + 10 air squats

*Grab rope and light set of DBs

With your partner perform 2 rounds of:

5+4+3 Hang muscle clean+Front squat+Hang squat clean

20/40 Double unders/singles

10 calories on bike

Then, 2 sets of 5 reps alternating between partners at metcon weight

Metcon

For time with a partner:

10-20-30-40-50 DB Hang Squat Cleans (50, 35)

20-40-60-80-100 Double Unders

10-20-30-40-50 Calories Bike

*One person works. Split evenly.

Then, 10 Minutes of “Recovery” Work

– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a “conversational” pace.

L3: (45, 30)

L2: (35, 25) (Double Under Attempts)

L1: (30, 20) (Single Unders)

35:00 Time Cap

Metcon (Time)

For time with a partner:

10-20-30-40-50 DB Hang Squat Cleans (50, 35)

20-40-60-80-100 Double Unders

10-20-30-40-50 Calories Bike

*One person works. Split evenly.

Then, 10 Minutes of “Recovery” Work

– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a “conversational” pace.

L3: (45, 30)

L2: (35, 25) (Double Under Attempts)

L1: (30, 20) (Single Unders)

35:00 Time Cap