2/28/19

CrossfitBurleson – CrossFit WOD

Weightlifting

DL-PC-SC Complex (10×2+1+1)

Max Load in Complex of:

3 Deadlifts

2 Power Cleans

1 Squat Clean

*All done without removing hands from the bar

*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

Metcon

Metcon (No Measure)

AMRAP 18 of:

100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides)

100 Ft. Plate Push (45, 25)

Rest as needed (60-90s)

*Alt. Option > Heavy Sledpush x 100 Ft.

OR

AMRAP 18:

100 Ft. Front Carry

100 Ft. Farmer Carry

15 Russian Swings

10 Goblet Squats

Rest 60s.

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