WOD
 | Wed, Sep 9 |  |
 Coach JToday is a super fun workout containing hang cleans and burpees (yes, I said 'fun' and 'burpees' in the same sentence) 😁 |
 | Welcome: Shrey |
CrossFit 20260909(Weight) WARM-UP: 200m walk 10 Samson stretch lunges 10 PVC deadlifts 10 PVC good mornings 10 bear crawl steps 10 inchworms 10 push-ups 10 single-leg glute bridges/side Every 2:00 x 3 sets: 10 rotational med-ball slams 4 burpee broad jumps – Increase the distance and effort on the burpee broad jumps each set; the third set should be near a maximum distance WOD MOVEMENT REVIEW & WARM-UP: On a 10:00 clock: Build to a heavy set of 5 hang power cleans – Build to workout weight or heavier WOD: 15-12-9 reps for load and time Rx: STIMULUS 5:00-8:00; max loading for unbroken sets Hang power cleans Bar-facing burpees – Use the same load for all three sets – All hang power clean sets must be unbroken; start the set over if you drop the bar MODIFICATIONS: -Hang power clean, modify reps -Bar-facing burpee, modify reps then movement, e.g., burpee, up-down STIMULUS NOTES: 5:00-8:00; max loading for unbroken sets Score is both load and time Shoot for 60-70% of 1-rep-max hang power clean Keep rest breaks to under 1:00 Unbroken hang power cleans; first set in 1:00 or less Maintain a smooth and steady pace on the burpees STRETCHING: 400m cool-down walk or jog 1:00 double-forearm stretch (extension) 1:00 double-forearm stretch (flexion)
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