CrossFit WOD, April 12, 2019

CrossFit WOD, April 12, 2019

WOD for 4.12.19
Today’s Coaches
Ashley – 5:30, 6:30, 8:00 AM
Grant – 9:30, 11:30 AM
Amy – 4,5 6 PM

Warm-up
Warm-up
Row 500m
10 Squat Hold with T-spine rotation
10 Samson Lunges
10 Jumping Lunges
10 Band Tear Aparts with Elbows in front rack position

Workout Of The Day
Front Squat (5 x 3 @ 77.5% of 1RM)
Metcon (Time)
3 Rounds For Time
1k Row
25 Hang Power Cleans (95/65 lbs) — no hip cleans, needs to be from the knee

(25 minute cap)

DEMO VIDEOS

Hip Clean (this is the variation we are NOT using today)

Hang Power Clean From The Knee (this is the one we are using)

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