wodify-daily
Thursday November 5
TriPark Strength – CrossFit
Warm-up
150m Jog
Russian Baby Makers x 10
T-Spine Flexion/Extension in a squat x 10
Squat Twists x 5/side
Thoracic Extension x 5
Ankle Stretch x :30/side
Prayer Stretch x :30
Plank Hold x :30
Strength
Hang Clean + Jerk
-Every :90 for 6 sets-
2 Hang Cleans
+
1 Jerk
Start at 50% of 1RM Jerk and build from there, not to exceed 90% of 1RM Jerk
Advanced athletes will perform squat hang cleans
Metcon
Metcon (Time)
-30-20-10-
Hang Power Cleans (95/65)
Burpees
Cash Out: 400m Run
Post WOD Stretching
Downward Dog
Pigeon
Scorpion
Deep Lunge
Standing Wall
