Saturday

by rockcanyoncrossfit | May 24, 2020 | Uncategorized | 0 comments

Rock Canyon Crossfit – CrossFit

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Metcon

Sand Bar (No Measure)

On the 5:00 x 6 Rounds:

8 Power Clean and Jerks (155/105)

400 Meter Run

100 Meter Wreck Bag Run (50/35)

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WOD

CrossFit - Sat, Apr 20

Warm-up

Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
20-second Single Unders
1 Zombie Rope Climb
5 PVC Muscle Snatch
5 PVC Push Press
5 PVC Overhead Squats

2. Workout Prep
3 sets
10 Double Unders
1 Rope Climb (build-in height)
3 OVHS (Build in weight)

Workout

“I like to move it, move it” (8 Rounds for reps)

Freedom (RX'd)
Teams of 2
8 sets (each/1:1)
50 Double Unders
1 Rope Climb (Or 5 Strict Pull Ups)
5 Overhead Squats (155/105)
(KG conv: 70/48 OHS)

Independence
Teams of 2
8 sets (each/1:1)
35 Double Unders
1 Rope Climb (Or 4 Strict Pull Ups)
5 Overhead Squats (135/95)
(KG conv: 70/48 OHS)

Liberty
Teams of 2
8 sets (each/1:1)
50 Single Unders
2 Zombie Rope Climbs
8 Goblet Squats (light)

Target time each set: 60-75 seconds
Time cap each set: 90 seconds

Strength/Accessory

Mayhem Mini-Pump – Core (Checkmark)

4 rounds:

15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds

Cooldown/Mobility

Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

Saturday

Rock Canyon Crossfit – CrossFit

Metcon

Sand Bar (No Measure)

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WOD

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