Workout of the Day: Saturday, 12-May-2017

CrossFit Memorial Houston – CrossFit


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Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or Coaches Pick)

B – Mobility

C – Movement Prep Work – Lift Prep Work (add light weight to the bar for teaching)

Teach Deadlift

2 Rounds:

5 Hip Hinges

5 Deadlifts

Review Hang Power Cleans

2 Rounds:

5 Hang Power Cleans

Teach Front Squats

2 Rounds:

5 Hang Power Cleans

Teach Push Jerk:

2 Rounds:

3 Pausing Push Jerks (Pause in Dip and Overhead)

2 Push Jerks

Teaching Clusters:

3 Clusters

Metcon (Time)

“Mixed Bag”

Teams of 3

For Time (25 Minute Cap):

400 Meter Wreck Bag Run

100 Deadlifts (155/105)

400 Meter Wreck Bag Run

80 Hang Power Cleans (155/105)

400 Meter Wreck Bag Run

60 Front Squats (155/105)

400 Meter Wreck Bag Run

40 Push Jerks (155/105)

400 Meter Wreck Bag Run

20 Clusters (155/105)

*Wreck Bag Weight: (50/35)

**Five different barbell movements and runs with the Wreck Bag in this longer chipper. Teams will run with a single Wreck Bag and pass off as they see fit. One weight will be used for all barbell movements, with the push jerk will likely be the limiting factor for most athletes. This should be a weight that they are capable of completing 15+ push jerks unbroken when fresh. Teams may have different loaded barbells for different athletes on the team. In unable to run, bike without using the arms until the other teammates return or complete a 500 meter row. If you don’t have Wreck Bags, complete a weighted run with another object.

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