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“HERA” WOD 2/10/20

0

WARM UP:

400 M. Row or Run

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

SKILL:

Wall Facing Handstand Negatives into Push Up (3 Sec. Lower Down)

3 x 5

*Adjust reps according to strength.

LIFT:

Clean Complex

(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

*Work on your barbell pathway. Focus on positioning

WOD:

“HERA”

AMRAP 15

10 Squat Clean & Jerk (135/95) (115/75)

15 Bar Facing Burpees

8 Squat Clean & jerks (165/115) (135/95)

15 Bar Facing Burpees

6 Squat Clean & Jerks (185/125) (155/105)

15 Bar Facing Burpess

4 Squat Clean & Jerks (225/155) (165/115)

15 Bar Facing Burpees

2 Squat Clean & Jerks (245/170) (185/125)

15 Bar Facing Burpees

Max Squat Clean & Jerks (265/185) (205/135)


FIT

SKILL:

Wall Walk w/ a 20 Sec. Elevated Hollow Hold.
3 x 1
*Adjust reps according to strength.

LIFT:

Front Squat

4 x 8

*Build heavier then last week.

WOD:

21-15-9

Burpees

DB Squats (50/35×2)

Then:

100/80 Cal. Row

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