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OUR BLOG

Tuesday Wod

By Wodify Admin | In WOD | on January 7, 2019

St. Louis – CrossFit WOD

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Weightlifting

Clean (5×1…4×1…3×1)

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1

Roughly 50-65% of 1RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes:

Hang Clean x 1

Roungly 65-80% of 1RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes:

Clean x 1

Roughly 80+% of 1RM Clean

Metcon

Metcon (3 Rounds for time)

3 Sets:

500m Row

400m Run

Rest 2:00 B/T Sets
Score every round by time. Let’s see who can push and stay consistent. Great day to understand and learn about pacing.

OSC/AOT

Clean Deadlift (To Mid-Knees) + Clean Pull (4×2&3)

2 clean deadlifts (pause at mid knees) + 3 clean pulls

Metcon (No Measure)

3 Rounds:

30s R/L (both sides)

Single Arm KB Front Rack Hold + Single Arm KB Farmer Hold

10 Strict TTB’s or Strict Leg Raises
Try to keep legs as straight as possible. Go heavy on the holds. For the holds you’ll do both holds (2:00) together before TTB’s or Leg Raises.

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