WOD

02/20/2019

By February 20, 2019 No Comments

CrossFit Gonzo – Denton Weightlifting

Warm-up

General Warm Up (Row) (No Measure)

500m Row

(200m easy)

(200m medium)

(100m Fast)

Barbell Warm Up (No Measure)

Barbell Warm Up

2rds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Semi-Stiff Legged Deadlifts

5 Front Squats

Weightlifting

Power Clean and Jerk + Clean and Jerk (9×1)

Work up to 85% only if there are no misses
After the fourth set just do 1 Clean and Jerk

Paused Clean Pull with eccentric lower (9×1)

Pause 1 inch off the floor for 5 sec..then finish with a clean pull and eccentricly lower all the way back to the ground 80-85%

Back Squat (9×2 per set)

80%

Leave a Reply