Power Clean + Partner Sled WOD

Oct 29, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

200m Run

5 Inchworms

10 Banded Low Ext. Rotations w/ Pause (per arm)

10 GHD Hip Extensions

15 RKBS

1 min Front Plank

10 Wipers

10 Scorpions

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Clean (1 EMOM x 10)

Build up in weight throughout

Metcon

Metcon (Time)

Teams of 3 (Rx) or Teams of 2 (Rx+)

800m Sled Push (Empty Sled)

*Every change in person pushing = 5 Burpees over Sled
800m will be 20 Rounds of 40-meter lengths (OR 10 Rounds of 40m ‘down and backs’). That’s 400m PER person if you’re splitting the work evenly.

If there’s more teams of people than there are sleds, we will run the metcon in 2 heats.

Finisher

500m SkiErg (Time)

Mobility

Metcon (No Measure)

2 min Foam Roll T-Spine

2 min Foam Roll Quads

2 min Couch Stretch / side

2 min Lying Wishbone Stretch (Middle Split against wall)