WOD – Mon, Mar 6
Warm-up
MISFIT CLEAN COMPLEX 2.0 (Weight)
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk
climb in weight with good mechanics only.
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk
climb in weight with good mechanics only.
6 Sets Every 90 seconds at 75%
Climb with technique ONLY.
Find todays heaviest complex.
WOD PREP
2sets:
5 deadlifts + hang power clean into 5 front squats
Add or minus weight each set to work to workout weight.
030623 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 12:
1 deadlift (95/135 lb)
1 front squat (95/135 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
INTERMEDIATE
AMRAP 12:
1 deadlift (65/95 lb)
1 front squat (65/95 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.
BEGINNER
AMRAP 12:
1 deadlift (55/75 lb)
1 front squat (55/75 lb)
1 box step-ups (12/20 in)
– Add 1 rep to each movement after completing a full round.
<h3>INTENDED STIMULUS</h3><ul><li>Complete the round of 10 or more.</li><li>The barbell load should be on the lighter side of moderate.</li><li>Maintain unbroken deadlifts and front squats for as many rounds as possible</li></ul>
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
MISFIT CLEAN COMPLEX2.0
2×1 BB
Deadlift
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk or push jerk
5 box jump + slow rebound
5 box jumps