1/28 WOD – The Iceberg

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

400m run or row

20 Air squats

10 Spealler stretches

then Coach-led warm up

Strength

Banded deadlift pulls (5×5 AHAP)

Handstand hold (3 sets ALAP)

WOD

Metcon (Time)

10-8-6-4-2 reps, Clean & Jerk (165/110)

Sit ups: 3 x reps

Double unders: 5x reps (singles 10x reps)


1st set: 10 C&J, 30 sit-ups, 50 DUs (100 singles)

2nd set: 8 C&J, 24 sit-ups, 40 DUs (80 singles)

3rd set: 6 C&J, 18 sit-ups, 30 DUs (60 singles)

4th set: 4 C&J, 12 sit-ups, 20 DUs (40 singles)

5th set: 2 C&J, 10 sit-ups, 10 DUs (20 singles)

Post WOD

Cool-down & active stretch w/ Coach