WOD

14
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a max load in the squat clean. The goal today is beat
your previous max by 5#s, but it’s okay to work on technique too if you’re
more comfortable. The remainder of the strength work should be
challenging but executed with perfect form.

Warm-up

QOD: What’s still on your summer bucket list?

*Grab a band and light/moderate KB

10 Dynamic Pigeon Pose (5 per side)

5 Cook Squat + OH reach

5 Walk outs > Down Dog

5 Tempo Goblet Squat + KB lower (42×1)

Then, with an empty barbell

5 reps of each: ***Hook Grip***

RDL

Hang muscle clean

Front squat

*Bar down: Go over footwork; moving from pulling to squat stance

Hang power clean + Front squat

Hang Squat clean

*Break; Bar down*

Power clean from mid shin + Front squat

Squat clean

**Add lightweight to bar**

3 Single squat cleans on coaches call

Weightlifting

1) Squat Clean: 1RM. Rest 2:00

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

2) Dimel Deadlifts: 1/3 x 30 @40% of Deadlift. Rest 90s.

3) KB March: 4 x 30s on/30s off.

Squat Clean

Dimel Deadlift

Hypertrophy

couch stretch 2×30 sec per side