WOD

4
Aug

WOD

CrossFit Fulshear – CrossFit

– Strength: Work up to a 1RM power clean. Start
with sets of 3 and gradually move to singles as
weight increases. Rest 2 minutes between heavy
singles as you approach your 1RM. Beginners
will complete 8-10 sets of 2-3 repetitions
focusing on technique. Add weight if form
permits.
– Metcon: This metcon should be quick and
performed around 90-95% effort. You should be
able to complete fast singles, but challenge
yourself with your weight choice. A good, tight
setup and first pull off of the ground is going to
be huge when it comes to being successful with
each lift. This piece was last tested on 4/15.

Warm-up

QOD: What’s your goal for the week?

5 Minutes of Dynamic Warm-up that consists of:

High Knees

Butt Kickers

A Skips

B Skips

Carioca

Back Pedal

Then grab barbells and complete:

8 Deadlifts

8 Muscle Cleans

8 Front Squat

8 Push Press

8 Goodmornings

8 Back Squats

Then, 1 Power Clean on Coaches Call x 3 sets.

1 Squat on Coaches Call x 2 sets

1 Squat Clean Thruster on coaches call x 2 sets

Weightlifting

1) Power Clean: Build to a 1RM. Rest 2:00

– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.

Power Clean

Metcon

“Chuck Rhoades”

AMRAP 7:

Squat Clean Thrusters (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75)

L1 Metcon: For time: 30 Thrusters (95, 65) 30 Burpees

7:00 Time Cap

“Chuck Rhoades’ (AMRAP – Rounds and Reps)

“Chuck Rhoades”

AMRAP 7:

Squat Clean Thrusters (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:

AMRAP 7:

10 Thrusters (95, 65)

10 Burpees

Hypertrophy

Banded Pull-throughs: 4 x 25. Rest 60s.