WOD

Thursday

By September 6, 2021 No Comments

Announcements


DON’T FORGET TO SIGN-IN TO CLASS!

CrossFit SoChac – CrossFit


View Public Whiteboard

Warm-up

Warm-up (No Measure)


3 SETS (W/ Empty Barbell) (5:00 Cap)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)

Strength

Hang Power Clean (3-3-3-3)


*Start Moderate and build to Mod-Heavy.

(Score is Weight)

Workout

Metcon (Time)


IN TEAMS OF 2…

FOR TIME*
100 Hang Power Cleans (155/105)|(115/75)
150 Up-Downs
1200m Run

*Reps and movements can be completed in any order. P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.

(Score is Time)

KG BB: (70/55)|(50/35)