Monday October 21, 2024

Warmup

1:30 bike/row

10 lunges

5 no pushup burpees

10 wallball cleans

5 no pushup burpees

10 dead bugs w/ wallball

5 no pushup burpees

10 Russian twists

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

1 hang power clean > 1 front squat > 1 shoulder to overhead

Work up to a moderate-heavy rep for the complex.  Then, 3-4 reps at the same or less weight, focusing on technique.

WOD

7 rounds:

7 hang power cleans

7 front squats

7 shoulder to overhead

7 bar-facing burpees

F:  light barbell, or KB (swings > goblet squats > single arm shoulder to overhead (7r/7l); regular burpees

P1:  115/75

P1.5:  95/65

P2:  75/55

This is the CrossFit.com WOD from September 28, 2024.  The RX was P1 weight.

Then (optional)…

2 laps (or 300m row)

10 burpees

20/16 cals

10 burpees

2 laps