20200318


CrossFit North Reston – CrossFit

Weightlifting

Stuck at Home Option

Metcon (No Measure)

MINIMAL EQUIPMENT VERSION:

On a 10:00 Clock:

Every :30:

One 3-Position DB Power Clean

ZERO EQUIPMENT VERSION:

Perform 50 of the following bodyweight complex:

3 Good Mornings

3 Air Squats

6 Alternating Jumping Lunges
DB Power Clean: Reps will come from the high hang (hip), low hang (just above the knee) and floor (seen in this video) https://www.youtube.com/watch?v=vh0Tj7G4k0c

DB Power Clean with one DB: https://www.youtube.com/watch?v=NbDylRm5SKk

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

24 KB or DB Alt. Gorilla Row (12 / Side)

15 Weighted Good Mornings*

*Hold KB or DB at chest

ZERO EQUIPMENT ACCESSORY:

3 Sets:

1:00 Plank

15 Object Good Mornings*

*Hug object at chest

STRETCHING:

2 Rounds (For Quality):

15 Soldiers March / leg

10 Lunge w/ Twist / leg

10 Downward Dog

Gorilla Row: https://www.youtube.com/watch?v=UsxcaALqr2c

Soldiers March: https://www.youtube.com/watch?v=i0ZM7SsD5YI

Categories: WOD

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