Wise Men

Feb 28, 2020 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

2 Rounds

10 PVC Pass Through

5 PVC OHS

10 KBS

5 Goblet Squats

R1) Pigeon

R2) Spiderman Walk

Then Barbell Warm-Up

Strength

Snatch (Build to a heavy 2 Reps)

This is not touch-and-go. Rest about 10-15 seconds between reps

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

3 Power Cleans (95/65)

3 Front Squats (95/65)

3 Push Jerks (95/65)

Rest 3 Min

AMRAP 3

3 Power Cleans (115/80)

3 Front Squats (115/80)

3 Push Jerks (115/80)

Rest 3 Min

AMRAP 3

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Core

3 rounds :

½ kneeling banded wood choppers x 8 each

https://www.youtube.com/watch?v=PuLZUfYSmL4

MB russian twist x 20 total

https://www.youtube.com/watch?v=qRDCtDCFfXs

Side plank pulses x 10 each

https://www.youtube.com/watch?v=5571gaDgSyk