WOD

Wednesday, August 7th

08/06/2019

WARMUP:

 

500m Row

 

Then

 

3 Rounds:

 

10 BB Deadlift w/ pause @mid-thigh

 

7 Hang Muscle Cleans

 

5 Front Squats w/ pause @bottom

 

3 Strict Press

 

 

 

BB Prep: 5 each

 

High Hang Squat Clean + Push Press

 

High Hang Squat Clean + Jerk

 

High Hang Squat Clean Thruster

 

Squat Clean from mid-shin + Jerk

 

Squat Clean Thruster from mid-shin

 

 

 

EXTENDED WARMUP:

 

ON A 10:00 RUNNING CLOCK:
Build to "Heavier" Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight

 

 

 

WORKOUT:
NCFIT BENCHMARK WORKOUT (originally completed April 10, 2019)
"CALIFORNIA LOVE"

FOR TIME:
30 Squat Clean & Jerk* (155/105)(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

 

 

 

COOL DOWN:
FOR RECOVERY
5:00 Foam Rolling focusing on quads and hips