Friday 8/22 WOD


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball
– 400 m Run
– 10 Sit ups
– 10 Wall balls
– 10 Overhead squats w/ unloaded bar
– 10 Leg raises
– 10 Box jumps

Dynamic stretch: Coach’s choice

Skill/Strength

Front Squat (3 x 3 @ 80%, 85%, 90%)

Warm-up sets:
1 x 5, light weight
1 x 5, 50%
1 x 5, 65%
1 x 3, 75%

Followed by:
1 x 3, 80%
1 x 3, 85%
1 x 3, 90%
*Log best 1 x 3 (90%)

WOD

Metcon (AMRAP – Reps)

In 3 minutes:
Run 200 Meters
Complete as many double unders as possible with remaining time.
Rest 1 minute

In 3 Minutes:
Run 200 Meters
Hang power cleans in remaining time (Rx 95/65) (Rx+ 135/95)
Rx -95/65
Rest 1 minute

In 3 Minutes:
Run 200 Meters
Bar facing burpees in remaining time.
Rest 1 minute

3 Minutes:
Run 200 Meters
Situps in remaining time.

Score = total reps

Post WOD

Mobility work for 5 minutes (bands, pigeon, couch & calf stretches)