Hang-Over

Feb 24th, 2019

Category: CrossFit

Hang-Over

All Out

Weekly Strength/Benchmark Schedule – Click Here

Warm Up
2 Rounds
:40 on/:20 off
Mountain Climbers
Box Crunches
Lateral Up & Overs
Plank Hold

Strength
Sumo Deadlift
5-5-5-5

WOD
21-18-15-12-9
Hang Power Cleans (115,75)
Box Jump Overs

Level 2- (65,45)
Level 1- (55,35)

CFS Endurance Sunday – Southie Orange 10AM

Alternating Endurance EMOM
2 minutes Rest Between Stations

EMOM8
Odd: Bike 10/8 (Adv: 12/10)
Even: 3 Wall Climbs (Adv: 5)

EMOM8
Odd: Row 18/15 Cals
Even: 25 Row Tucks
(Adv: Row Pike Ups)

EMOM8
Odd: Run 150m (Adv: 200m)
Even: 10 OH Plate Lunges (Adv: 14)

EMOM8
Odd: Ski 10/8 Cals
Even: 45 Second Hollow Hold
(Adv: Weighted)

At Home WOD
5 Rounds
20 Alternating Ice Skater Lunges
15 Air Squats
10 Burpees

Cash Out
25 Supermans
50 Hollow Rocks
25 Supermans

DISCUSSION 1 Comments

  1. Ryan Gould 02/24/2019 at 7:18 pm

    Strength: DNF
    WOD: 7:00 L2

    *idea was to move fast and go unbroken…goal accomplished