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.