bodyweight warm up
intro to squat clean
3 rep max Squat clean
7 squat cleans
7 hollow rocks
7 bear crawls
Post weight on Squat Clesn 3 rep max and time for wod to comments;
Some good progress again with our next stage in Olympic lifting, some decent numbers for first attempts. A reminder to many that they need to hit weaknesses specifically MOBILITY, otherwise it will always remain a limitation in your performance and improvement. Spend time becoming supple. It will pay you back ten times over from just 10 minutes a day- MOBILITY WOD- do it!!
3 X 5 Front Squats
AMRAP 14 MINS
5 Front squats 60/30
50m bear crawl
Run 100m/200m/300m/400m etc, add 100m per run
Score is longest run completed, Post to Comments:
The friday fun continues at CelticCrossFit
With special mention to our late shift regular Relish, with 100Kg X 5 in the front squat comfortably. Good work by the big man
All his hard work=RESULTS!!!
50 press ups
50 double unders
In between movements;
you must complete a 25m bear crawl and 75m sprint before you begin the next.
Post times to comments;
And remember we are back @ St.joe’s next week from weds, normal opening hours. See you all there, even some faces we haven’t seen over the Easter period.
With some very exciting news to come very shortly we hope!!!
TABATA (20:10) SPRINTS
THEN 10MIN AMRAP
5 KB SDHP/10 PRESS UPS/15 SQUATS
TABATA ALTERNATE HILL SPRINT/HILL BEAR CRAWL
Your score is the total tatbata sprints+rounds AMRAP+ total tabata hill sprints/bearcrawls.
Post WOD contemplation?!- Another great effort guys well done.
POST SCORES TO COMMENTS;