5.5.14 – WOD | CFCT – CrossFit Gym in Corona, CA

Chino Police Department’s SWAT team getting their mobility on at CrownTown.

Monday

CrossFit:

Warm-up:

Jog 400 meters
20 Burpees
100 Double Unders

Mobility Prep: With a PVC for 2 rounds

1) Pec/Ant Delt :30, each side
2) 10 Pass Thrus
3) Lat/Post Delt :30, each side

Skill: Every 2 minutes for 5 rounds:

3 Position Snatch (Floor/Above Knee/Hi-Hang)

Rounds 1-2 @ 65%
Rounds 3-5 @ 70%

*complex style, all full (squat) Snatches

Strength: 12 minutes to establish a 5RM Deadlift

WOD: 10 minute AMRep of:

5 Knees to Elbow
10 Jumping Lunges, alternating
Push Jerk, 155/105 pounds

*round 1 do 1 Push Jerk, round 2 do 2 Push Jerks, round 3 do 3 Push Jerks, and continue that sequence as long as you are able in the 10 minutes

BaseFit:

WOD: Teams of 4 for 5 rounds to accumulate AMRep:

Plank Rope Climbs
DB Thrusters
Sprint 200 meters
Rest

*one person at each station, sprinter dictates when team rotates

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

This entry was posted in WODs. Bookmark the permalink.