2/19/19
WOD

20190219

CrossFit:

Deadlift

Build to a Heavy Set of 3

Dead Head

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Comp:

Power Clean

7 Sets:

1 Pausing Power Clean

1 Power Clean

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.

Pause #1 - Knee Level

Pause #2 - Mid-Thigh (jumping position)

Pause #3 - Quarter Squat (receiving position)

Set #1 - 50% of 1RM Power Clean

Set #2 - 55% of 1RM Power Clean

Set #3 - 60% of 1RM Power Clean

Sets #4+5 - 65% of 1RM Power Clean

Sets #6+7 - 70% of 1RM Power Clean

Slingshot

5 Rounds:

40 Double-Unders

5 Power Cleans (155/105)

7 Bar-Facing Burpees

Rest 1:00

Recovery Bike

20:00 Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-Ups

20 Hip Extensions

Synergy:

Forest Gump

5 Rounds for Time:

30 Shuttle Sprints

100 Jump Rope

30 Plate Ground 2 Overhead