WOD 04.16.19

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 7:

5 Plate Ground to Overhead

25’ Overhead Walking Lunge

10 Plate Hops

25’ Overhead Walking Lunge

Completed with 25/15# Plate

When Not Working, Choose One:

Active Spidermans

Active Samson

Push-up to Down Dog

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MOBILITY (12:00 – 15:00)

Banded Lat Stretch: 45 Seconds Each Side

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Banded Triceps Stretch: 45 Seconds Each Side

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MOVEMENT PREP (15:00 – 25:00)

POWER CLEAN:

With Toes on Line:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

5 Pausing Power Cleans

.

5 Power Cleans

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PUSH JERK:

3 Strict Press

3 Push Press

3 Push Jerks

.

5 Pausing Push Jerks (Pause in Dip & Catch)

.

5 Pausing Clean and Jerks (Pause in Catch of Clean & Catch of Jerk)

Weightlifting

Front Squat Complex (1PFS +1FS) (Build to heavy complex)

1 Pausing Front Squat + 1 Front Squat

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
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MRx: (95/65)