WOD

19
Jul

WOD

CrossFit Fulshear – CrossFit

– Metcon: Work with a partner today to come up with a good strategy that
will keep you consistent throughout. Your rowing transitions will likely be
the difference today so you’ll need a plan beforehand. Keep in mind that
rowing “fast” is not the most efficient way to row. Focus on long powerful
strokes with a controlled recovery to the catch position.

Warm-up

QOD: What’s the last movie you watched?

5 Minutes of Rowing Technique review

Then,

With a partner and an empty barbell perform:

3 Rounds of:

Partner 1…

5 Hang Power Cleans

5 Thruster

20 Double unders or singles

*each time both partners complete a round add weight; building to Metcon weight

While Partner 2…

Rows

*pick up pace each time you get to the rower

Metcon

AMRAP 28 w. a partner:

300 Double Unders

200 Calorie Row

100 Hang Power Cleans (135, 95)

L3: (115, 75)

L2: (Double Under Attempts)

L1: (Single Unders) (Light Hang Muscle Cleans)

Metcon (AMRAP – Reps)

AMRAP 28 w. a partner:

300 Double Unders

200 Calorie Row

100 Hang Power Cleans (135, 95)

L3: (115, 75)

L2: (Double Under Attempts)

L1: (Single Unders) (Light Hang Muscle Cleans)

Hypertrophy

X-Band Walks x 5 Minutes of Max Reps. Every time you stop complete 10 Banded Goodmornings.