wodify-daily
04/13/20

TriPark Strength – CrossFit

Warm-up

WARM UP

7:00 – AMRAP

100m Run

5 Banded Pull Aparts

5 Muscle Hang Cleans

5 Front Squats

Strength

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

EMOM x 5 Minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every :90 x 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2 minutes x 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

High-Hang Clean

Hang Clean

Clean

Metcon

Metcon (Time)

3 Rounds

10 Hang Squat Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)

Post WOD Stretching

POST WOD STRETCHING

Hold Each Pose For :30

Deep Lunge – R/L

Pidgeon – R/L

Thread the Needle – R/L

Downward Dog

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