MOVEMENT STANDARDS: WOD 1) AMRAP 1 RX STANDARDS: Hang Squat Snatch (135/95) – Establish the hang position after deadlifting the bar off the floor and pausing at waist height. – Rep counts when the athlete allows the crease of their… Read more »
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Today's WOD
Wednesday’s Workout
Always Strong Fitness | CrossFit Clarksville – CrossFit
Warm-up (No Measure)
Tabata Bike
Then 2 Rounds of Light Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
5 Front Squats
5 Step Back Lunges (Each Leg)
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
Score is Slowest Round
In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 4 minute interval. Rounds will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00 on the clock. If short on bikes, stagger the next heat by 2 minutes. They would go on the 2:00, 6:00, 10:00, 14:00, and 18:00. The weight on the dumbbell front squats should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, these are ideally completed unbroken on each round to achieve the fast pace we are looking for.
