WOD 10.09.18

Announcements

Barbells for Boobs is Sat, Oct. 20th! Grab a partner and sign up at front desk!

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 10:00)

:30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spiderman

Faster Bike

Push-up to Down Dog

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MOBILITY (10:00 – 12:00)

Front Rack Stretch – 1 Minute

Wrist Stretch – :45 Seconds

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MOVEMENT PREP (12:00 – 20:00)

Bike:

10 Seconds Hard (Standing)

40 Seconds Moderate (Sitting)

10 Seconds Hard (Standing)

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Power Clean:

Tall Cleans – https://youtu.be/82INsv8OywE

5 Clean Deadlifts

5 Hang High Pulls

5 Tall Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

5 Power Cleans

Weightlifting

Power Clean (Build to Heavy Set of 5 Touch and Go)

WOD

Guard Rail – Part 1 (AMRAP – Reps)

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3 Minutes

Guard Rail – Part 2 (AMRAP – Reps)

AMRAP 3:

9/6 Calorie Assault Bike

7 Power Cleans (135/95)

Rest 3 Minutes

Guard Rail – Part 3 (AMRAP – Reps)

AMRAP 3:

9/6 Calorie Assault Bike

5 Power Cleans (155/105)