WOD 05.16.18

Announcements

Did you do your 7 strict pull-ups and 14 unbroken push-ups today?

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Side Shuffle

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)

Front Rack Stretch – 1 Minute

Wrist Stretch – :30 Seconds

Childs Pose – :30 Seconds

Movement Prep

Warm-up (No Measure)

Clean:

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

Jerk:

2 Strict Press

2 Push Press

2 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-Position Clean + Split Jerk

Weightlifting

3 Position Power Clean + Jerk (Heavy Complex)

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Jerk

Rehearsal

Warm-up (No Measure)

1 Round:

3 Clean and Jerks

50 Meter Run

WOD

Tiger Blood (Time)

3 Rounds For Time:

10 Clean and Jerks (135/95)

400 Meter Run