wodify-daily
Friday August 14
TriPark Strength – CrossFit
Warm-up
1:00 – High Knees
1:00 – Butt Kickers
1:00 – Foot To Ceiling
1:00 – Standing Quad
1:00 – Banded Good Mornings
1:00 – Inchworm Walkouts
1:00 – Hollow Hold
Then . . .
3 Rounds
Hang Clean Pulls x 3
High Hang Muscle Clean x 3
Tall Cleans x 3
Front Squats x 3
Strength
Power Clean
8 Sets
Every :90
Power Clean x 70-75%
Metcon
Metcon (AMRAP – Reps)
For max reps
2 minutes of Deadlifts (135/95)
Rest 60 Seconds
2 minutes of Power Cleans (135/95)
Rest 60 seconds
2 minutes of Front Squats (135/95)
Rest 60 seconds
2 minutes of Shoulder To Overhead (135/95)
Rest 60 seconds
2 minutes of Burpees Over Barbell
Post WOD Stretching
Hurdler
Iron Cross
Deep Lunge
Thread the needle
Front Rack Stretch (on the ground)
Downward Dog