Join us this Friday at 0630 for the EOD Warrior Foundation WOD.
Now, back to today…
Warmup:
Banded 7s (see video below, courtesy of Mayhem Athlete) then,
10 Light KB deadlifts
Side lunge 30’ and back
Inchworm 30’
Crab walk 30’
10 Light Russian KB swings
10 Spider-Man Lunge w/twist
:30 Kneeling Wrist Stretch
Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)
S/S/S:
3 Position Clean (High Hang/Hang/Floor) + Jerk
On a running clock…
0:00 – 6:00, do 3 sets @75%
6:00 – 12:00, do 2 sets @80%
12:00 – 18:00 do 1 set @85%
-Add 1 Jerk at the end of each set
Video courtesy of CrossFit Southie.
Last time hitting our Clean Complex this cycle before re-testing our Oly 1RMs. Weights get a little heavier so stay tight. Don’t forget to finish each set with a Jerk.
WOD:
3-6-9-12*:
Push Jerk (155/105)
*15 Russian KB Swings (70/55) after each round
Time Cap: 10 Min
Video courtesy of CrossFit HQ.
The load on the jerk is a bit heavier than normal, so make sure you actively pull yourself down into your dip every time so you get the most explosion coming up. Use the Russian swings as a time to make up speed. – Looking forward to seeing some sub-3 min times on this one!
Scaling Options:
Bar weight -> 135/95 -> as needed (ELITE: 185/130)
KB weight -> 55/35 -> as needed
Joint Strike CrossFit 