CrossFit- September 16, 2020

 In WOD

Wednesday

Warm-up
2:00 on erg

MOBILITY
1:00 Couch Stretch each side
1:00 Child’s Pose
1:00 Pigeon Pose each side

ACTIVATION
2 sets:
1:00 Bike/Row
15 Glute Bridges
15 Air Squats

2 sets:
10 Lateral Box Steps each side
10 Single DB Strict Press each side

BB Warm up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 RDL
5 Front Squats

Metcon (Weight)
Fitness & Performance
"Big Clean Complex"
6 sets:
H. Hang Squat – Hang Squat – Full Squat – Push Press
H. Hang Squat – Hang Squat – Full Squat – Push Jerk
H. Hang Squat – Hang Squat – Full Squat – Split Jerk

Set 1 – 0:00
Set 2 – 5:00
Set 3 – 10:00
Set 4 – 15:00
Set 5 – 20:00
Set 6 – 25:00

*The full complex (12 reps) is designed to be completed without putting the bar down
* A good place to start is likely around 45-50% of you 1RM Clean and Jerk

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