WOD

082420

By August 23, 2020 No Comments
Monday, August 24

WOD

Happy Birthday Jamie Barber!

Don’t forget to register for the MVA Scavenger Hunt! No classes on Saturday morning, instead join us at Chinquapin Park @ 8:30am.
You’ll definitely get a workout!

Register here: https://mailchi.mp/crossfitmva/cf-mva-scavenger-hunt

Warm-up:
2x Thru
10 Bootstrapper
8 Spiderman Lunge
6 Shoulder Tap Push-up
4 1¼ Squat
2 Broad Jump

2x Thru
5 Top Down DL
4 Muscle Clean
3 Front Squat
2 Tall Clean
1 Clean Pull + Clean
* Add weight second time thru

WOD:
A) Every 2 minute for 12 minutes (6 sets)
Clean pull & Clean

B) 21-15-9 Hang power clean (65-70% of part A and no heavier than 155/105#)
HSPU or Pike push-up

Home WOD/Zoom (no barbell):
A) EMOM x 12 (6 sets)
ODD: 3-4 (Clean pull + clean)
Even: 3-4 (Broad jump + reverse bear crawl+ box or wall walk up)

B) For time:
30-25-20 DB Hang power clean
21-15-9 Pike push-up

Mobility:
1:00 Butterfly forward fold
1:00 Neck rotations in saddle

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