WOD 04.12.19

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)

2 Rounds

30 Seconds:

PVC Cuban Presses^

Push-up to Down Dog

3 PVC Pass Throughs + 3 Overhead Squat

^Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*

PVC Game

You will circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. The group will be one team and any time a PVC hits the floor, there is a penalty of PVC thrusters.

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MOVEMENT PREP (12:00 – 25:00)

POWER SNATCHES:

3 Hook Grip Snatch Deadlifts

3 Hang Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Snatches

.

3 Power Snatches

—–

CLEAN AND JERKS:

3 Hook Grip Clean Deadlifts

3 Hang Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Cleans

.

3 Hang Clean + Push Jerk

.

3 Clean and Jerks

—–

THRUSTERS:

5 Push Press

5 Thrusters

.

Build to Workout Weight

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REHEARSAL (25:00 – 30:00)

1 Round

5 Power Snatches

5 Power Clean and Jerks

5 Thrusters

WOD

TNT (Time)

For Time:

30 Snatches

30 Clean and Jerks

30 Thrusters

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Rx: (95/65)

MRx: (65/45)