WOD - Wednesday 2021-03-31
- Coaches @ CrossFit MXL
- Mar 28, 2021
- 1 min read
OVERVIEW
Today we’ll focus on some quality Olympic lifting. Our 16 minute Emom will have us going back and forth from power cleans to hang squat cleans. We’ll look to build both lifts across the entire 16 minutes. Both clean variations should feel fast and strong - no missed reps here. To finish things off we have 3 giant sets (no rest between movements) of box jump, rows, and rollouts.
WARMUP
Mobility
Spidermans x 5 each (elbow drop + reach)
Prayer stretch x 45s each
3 min. Plate squat
Barbell warmup x 2 rounds
5 Good mornings
5 Back squats
5 Strict press
5 Elbow rotations
5 Front squats
WOD
Emom x 16
Odd: 2 Power cleans
Even: 2 Hang squat cleans
3 Giant sets:
4 Tall box jumps
8 Barbell rows
12 Barbell rollouts
COOL DOWN
Pigeon pose
Up dog
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