Skip to main content
WODs

Playground – Broward Crossfit 10-02-15

By 10/01/2015No Comments

Broward CrossFit – CrossFit

Clean Position Drills (No Measure)

3 Sets

10 second Quad Clean Position

10 second Standing Front Squat Position

10 second Front Squat Bottom Position

Squat Clean + 2 Front Squats (find a 1 RM)

Deadlift

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

8 Double KB Clean and Jerks 35/26 (Rx) 53/35 (Rx+)

8 Double KB Front Squats 35/26 (Rx) 53/35 (Rx+)

100 Meter Run

5 Min Rest

5 Min AMRAP

8 Double KB Clean and Jerks 35/26 (Rx) 53/35 (Rx+)

8 Double KB Front Squats 35/26 (Rx) 53/35 (Rx+)

100 Meter Run

Single Leg Glute Bridge Holds

5K Row (Time)

Optional

Steven