WEdnesday lift heavy

Sep 5, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

0.5 mile Assault Bike

200m Run

5 Inchworms

10 Toy Soldiers

10 Walking Toe Touches

15 Banded Low Ext. Rotations / side

15 Scap Pull-ups

1:00 Couch Stretch / side

15 GHD Hip Extensions

DONE TOGETHER:

5 Good Mornings (45/35)

5 Hang Power Cleans (45/35)

5 Power Cleans (45/35)

Power Clean (1 EMOM x 10)

Increasing weight throughout

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

5 Power Cleans (205/135)

10 Toes-to-bars

Intermediate Option

Complete as many rounds as possible in 10 minutes of:

5 Power Cleans (165/105)

10 Toes-to-bars

Beginner Option

Complete as many rounds as possible in 10 minutes of:

5 Power Cleans (95/65)

10 Hanging Knee Raises
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes. Think ‘relentless singles’ at the least for the power cleans.

800m Run (Time)

Max Effort 800m Run
Finisher