Wednesday WOD

Sep 28th, 2016

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Category: WODS

Wednesday WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m run

15-12-9

Strict Press (bar)

Push Ups (hand release)

Good mornings (bar)

Banded Shoulder

Shoulder Floss

Clean and Jerk

Every 3 min for 15 min

*can drop on each rep

A. 3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean, jerk)

B. 3 Cleans +1 Jerk at 70% (should be done as clean, clean, clean, jerk)

C. 3 Cleans +1 Jerk at 75% (should be done as clean, clean, clean, jerk)

C. 2 sets of: 2 Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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