WOD 04.16.18

Announcements

Did you do your push-ups today? #aprilpushupchallenge
Skills & Drills: HSPU w/ Coach Rachel – Tues, April 17th at 5:30pm!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Wrist Stretch – 1 Minute

Front Rack Stretch – 1 Minute

Movement Prep

Warm-up (No Measure)

Clean and Jerk:

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

3 Power Cleans + Split Jerks

Weightlifting

Power Clean and Jerk (Heavy Single)

Power Clean and Jerk

Rehearsal

Warm-up (No Measure)

1 Round:

5 Clean and Jerks

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#