The Cell Gym CrossFit Superstition – WOD

Today is compliments of our friends at Ute CrossFit

View Public Whiteboard

Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Strength

Metcon (Weight)

Clean & Jerk Technique

5 sets of the following

1 squat clean + 1 hang squat clean + 1 split jerk

Start the first set at something that’s heavy but not maximal. Go up weight each set

Metcon

Metcon (Time)

“Ripcord”

For Time:

1000m row

10 Clean and Jerks

500m row

5 Clean and Jerks

250m Row

3 Clean and Jerks

RX: 155/105#

Scaled/masters: 135/85#

RX+ 205/135#