CrossFit- September 10, 2020

 In WOD
Thursday

Warm-up
2:00 easy on any erg
MOBILITY
1:00 Wall Pec Stretch Each Side
1:00 Spiderman and Reach Stretch Each Side
1:00 Front Rack Stretch

ACTIVATION
4:00 for Quality
5 Inchworm to Push up
10 BB RDL
10 BB Hang Power Cleans
10 SLOW Tempo Air Squats

Fitness & Performance – Back Rack Reverse Lunges (Weight)
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
Fitness & Performance – Back Rack Reverse Lunges (Weight)
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
Metcon (Time)
Fitness
In 15:00
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
(45/35)
*On the Minute – 5 Burpees
Metcon (Time)
Performance
In 15:00
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
(75/55)
*On the Minute – 5 Burpees
Metcon (Time)
RX+
In 15:00
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
(95/65)
*On the Minute – 5 Burpees

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