Wednesday, January 10, 2018

CrossFit No Quarter – WOD

One should eat to live, not live to eat.


Warm-up (No Measure)

400m run/row, 100 speed steps

PVC Passes

10 OHS

Sampson stretch

Wrist stretch

30sec HS hold

10 hand release push-ups

10 hang power cleans w/pause in the hang

10 push presses w/pause in the dip

—Split jerk review—-

Olympic lifting

Complex (1RM)

Hang clean + Split jerk


Metcon (Time)

3 rounds

10 push-ups (HSPU)

20 med-ball sit-ups (GHDS)

10 push-ups (HSPU)

20 hang power cleans 95/65
12min CAP

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