WOD 04.02.19

Announcements

Kipping/Butterfly Pull-up Clinics coming up on Sat, April 27th at 1pm & 3pm! Click for more info and to sign-up: http://crossfithelix.com/pull-up-clinics/

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

Teams of 2

AMRAP 8:

100 Meter Rowling

10 Meter Burpee Broad Jump Out

10 Meter Walking Luge Back

*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.

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MOBILITY (12:00 – 15:00)

Wrist Stretch On Box: 30 Seconds Each Direction



Front Rack Stretch on Box: 1 Minute

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MOVEMENT PREP (15:00 – 30:00)

BURPEE BOX JUMP OVERS:

10 Small Hops

10 Tall Hops

3 Low Box Jumps Overs

3 Low Burpee Box Jumps Overs

2 Workout Height Box Jumps Overs

2 Workout Height Burpee Box Jumps Overs

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POWER CLEANS:

3 Jump and Lands (Without the Bar)

.

3 Hang Power Cleans (2 Inch Drop)

3 Hang Power Cleans (4 Inch Drop)

3 Hang Power Cleans (6 Inch Drop)

.

3 Power Cleans

.

Build to All Three Workout Weights

WOD

Doce (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs

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Barbell:

Rx: (135/95), (115,80), (95/65)

MRx: (95/65), (80/55), (65/45)

Box Jumps:

Rx: (24/20)

MRx: (20/16)