Clean + Russian KBS/GHD Sit-ups/Bike

Nov 21, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

1 Round of:

10 Scap Pull-ups

10 GHD Hip Extensions

5 PVC Passes

2 Rounds of:

10 High Five Squats

10 GHD Sit-ups

10 Banded Overhead Squats (bands with handles)

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Clean

1 Rep Every 1:15 x 9

Building up in weight throughout

Advanced: 2 ‘touch and go’ Power Clean x 9

Metcon

Metcon (Time)

5 Rounds of:

10 Russian KBS (Rx: 62/44, Rx+: 80/53))

15 GHD Sit-ups

20/16 Calorie Bike
19 minute timecap

Sub GHD Sit-ups for Weighted Sit-ups (30/15)

Mobility

Metcon (No Measure)

2 Rounds of:

2 min Couch Stretch / side

1 min Seated Glute Stretch (Playboy) / side

1 min Wishbone Stretch (against wall)