Wednesday 9/24 WOD – Clean, Hop & Swing It

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

– 5 minutes on foam roller & lacrosse ball

– 400 m Run

– 20 Double unders (80 singles)

– 20 Sit ups

– 20 Air squats

– 20 Push ups

– 20 Double unders (80 singles)

Skill/Strength

1: Clean and Jerk (5-5-5-5 @ 55, 65, 75, 85% Record heaviest set)

2: Hang Power Clean (5-5-5-5 @ 55, 65, 75, 85% Record heaviest set)

WOD

Metcon (Time)

21-15-9

Ground to overhead ( 95/65)

Barbell hops

Kettlebell swings (53/35)

Post WOD

200m cool-down run then 3 minutes of stretching