Clean + Bee’s Knees

Jan 21, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Front Plank

0:30 Side Plank / side

25 Air Squats

10 Scap Push-ups

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 Banded Ext. Rotations w/ Press

15 Banded Thrusters (same band as rotations)

10 Wall Balls

10 AKBS (light-moderate)

1:00 PVC Front Rack/Lat Mobility

10 Shoulder Press (45/35)

5 Good Mornings (45/35)

10 Front Squat (45/35)

Strength

Clean (1 EMOM x 12 )

Increasing in weight throughout. All of these should be squat cleans or as deep as mobility will allow.

Metcon

Bee’s Knees (AMRAP – Reps)

5 Rounds for time of:

1 Minute Wall Balls (20/14 to 10/9 ft)

1 Minute Kettlebell Swings (53/35)

1 Minute Bike Calories

1 Minute Rest