Back Squats and DB Clean and Jerks/Bike/T2B

Jan 29, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

50 ft. Forward Banded March (5 Squats every 10 steps)

50 ft. Backward Banded March (5 Squats every 10 steps)

50 ft. Lateral Banded March / side

15 Banded Squats

15 Banded Glute Bridges

15 Banded Face Pulls

15 GHD Hip Extensions

15 GHD Situps

10 Kips

Strength

Back Squat (6×3 @ 85% )

Each set will be completed every 2:30 together.

Immediately after each set of Back Squats, you are to complete 3 max effort high jumps using the vertical jump, rings or the rig as an aiming point.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

8 Single-arm DB Clean and Jerk (50/35) / RX+(60/40)

10/8 Assault Bike Calories

12 Toes-to-bar