Today's WOD


Saturday 04202019

April 20, 2019 in Uncategorized

Announcements

Open Gym is cancelled for Sunday 4/21/19 – Enjoy your Easter with friends and family!

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 250/200m Row:

After each, complete:

12 Hollow Rocks

12 Superman Rocks

24 Banded Pull-Aparts

2 Rounds:

5 Scap Retractions

3 Spiderman + Reach

:15s Deadhang Hold

3 Walkouts

3-5 Strict Pull-Ups

Metcon

Wreck Yourself (Time)

Teams of 3, for time:

800m Wreckbag Run

6 Rope Climbs, 20 Squat Cleans

800m Wreckbag Run

9 Rope Climbs, 35 Squat Cleans

800m Wreckbag Run

12 Rope Climbs, 50 Squat Cleans

Scale – 3 Pullups per Rope Climb ( 18/27/36)
Barbell – 135/95

Rope – 15′

Team runs together with a single Wreckbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

Extra Credit

Squat Clean Complex

5 Sets, OT3:00:

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans
On the 3:00 x 5 Sets:

2 High Hang Cleans (Pockets)

2 Hang Cleans (Knee-Level)

2 Cleans (Floor)

Set #1 – 45% of 1RM Clean

Set #2 – 50-55%

Set #3 – 55-65%

Sets #4+5 – Build to a Heavy Complex.

All repetitions are intended to be squat cleans, and the set is intended to be completed unbroken (touch and go repetitions on the full clean).

Previous WODs

April 13, 2019

Saturday 04132019

April 11, 2019

Thursday 04112019

April 10, 2019

Wednesday 04102019

April 9, 2019

Tuesday 04092019

April 8, 2019

Monday 04082019

April 6, 2019

Saturday 04062019

April 5, 2019

Friday 04052019

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