The Cell Gym CrossFit Superstition – WOD
Today is compliments of our friends at Ute CrossFit
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#
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