Crank CrossFit

TUES.: LET'S GET STRONGER…….

WARMUP: SQUAT JUMPS 15 / 2X 15 SEC WALL SPRINTS / 50 JUMPING JACKS

WOD (WORKOUT OF THE DAY): SEE BELOW ON-RAMP

EVERY MINUTE FOR 10 MINUTES YOU MUST COMPLETE THE SEQUENCE BELOW IN ORDER. THIS WILL BE FOLLOWED BY A 3 MINUTE BREAK THEN ANOTHER 10 MINUTES FOR EVERY MINUTE YOU CANNOT DO A REP. DURING 3 MINUTE BREAK YOU WILL OWE A 50 METER SPRINT.

3 MED BALL CLEANS M 20  / W 10

3 PLATE PUSH PRESSES M 45, 35 / W 25, 15, 10

3 PLATE OHS SAME AS ABOVE

WOD (WORKOUT OF THE DAY): SEE BELOW LEVEL 1

EVERY MINUTE FOR 10 MINUTES YOU MUST COMPLETE THE SEQUENCE BELOW IN ORDER. THIS WILL BE FOLLOWED BY A 3 MINUTE BREAK THEN ANOTHER 10 MINUTES FOR EVERY MINUTE YOU CANNOT DO A REP. DURING 3 MINUTE BREAK YOU WILL OWE A 50 METER SPRINT.

CLEAN M 175, 155, 135, 115, 95, 75 / W 95 , 75, 55, 35

PUSH JERK (YOU WILL NEED TO HAVE A WIDE GRIP WHEN YOU GO TO PRESS) SAME WEIGHT AS ABOVE

OHS SAME WEIGHT AS ABOVE

COOL DOWN: 600 METER RUN PARTNER RUN WITH MED-BALL ONE PARTNER RUNS IN FRONT WITH MED-BALL PASSING  (MUST BE A PASS BACKWARDS & NOT HANDED OFF) IT TO HIS PARTNER IN BACK OF THEM. ONCE PARTNER IN THE BACK HAS RECEIVED MED-BALL HE TAKES THE LEAD IN THE RUN IF MED-BALL IS DROPPED ON THE PASS BACKWARDS OR TEAM STOPS TO PASS BOTH TEAM MATES WILL STOP WHERE THEY ARE TO SIDE OF THE ROAD OF COURSE AND DO 10 MOD-BURPEES.