6.4.15 – WOD 

 Athlete: Mike B. demonstrating great mobility. We like to call this “Barbell Yoga”. Putting weight on the bar to force you in those extreme positions. These are Clean Grip Overhead Squats with a tempo of 10 seconds down and 10 second pause in the hole. Then, explode up. This was Olympic Weightlifting class last Friday. Make sure to join us Friday’s at 6pm, if you want to get stronger and more proficient at moving the barbell.  




20 minutes for Quality of:

30′ HS Walk 

10 seconds at Top of Ring Dip

10 seconds at Bottom of Ring Dip

5 Weighted Push-ups (add weight each time through) 

10 Grasshoppers, 2 count


10 minute AMRAP of:

20 Air Squats 

10 Knees to Elbows 

5 Handstand Push-ups

1 Clean & Jerk (anyway), 185/115 pounds 

Warm down:

6 minutes of light cardio (you choose modality)

3 x superset of:

90 second Standing Straddle stretch

30 second Rest 

90 second Pike Stretch

30 second Rest 



5 rounds of:

3 minute AMRAP of:

11 V-ups

9 Push-ups

7 Thrusters, 45/33 pounds

5 Back Squats, 45/33 pounds

3 Jumping Back Squats, 45/33 pounds

• Rest 90 seconds between rounds 

Warm down: 

Same as CrossFit 

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

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