WOD 210301 - MONDAY
- CrossFit Latte Stone
- Feb 28, 2021
- 1 min read
WARM UP
Coach Stretch
Hip Mob
1 Round Burgerner Clean Warm-up
-then-
2 RDS
6 Goblet Squat to press out
10s Dead Hang + 5 Scap Pull Up
6 Sumo Inch worm to push up
4 Broad Jumps
Skill / Strength
4 x 6
Pause Front Squat
Build to moderate load
3 sec pause at bottom
Superset:
3-6 Strict/weighted Pull Ups
WOD
"CF OPEN 15.4"
AMRAP 8 MINS
3 HSPU
3 Cleans, 185/125#
6 HSPU
3 Cleans, 185/125#
9 HSPU
3 Cleans, 185/125#
12 HSPU
6 Cleans, 185/125#
15 HSPU
6 Cleans, 185/125#
18 HSPU
6 Cleans, 185/125#
21 HSPU
9 Cleans, 185/125#
... 24 HSPU, 9 Clean - 27 HSPU, 9 Clean ...
*continue following the same pattern
Post WOD Accessory:
50 Flutter Kicks
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