WOD 1.18.20

Warrior’s Path CrossFit – CrossFit

Warm-up (No Measure)

STEP 1 – Elbow Rotation w/ racked bar

12 o’clock to 4 o’clock position, drive knees out

STEP 2 – Elbow rotation w/ bar in hands but keep bar at same height

STEP 3 – Starting position w/pvc at hips, move your body down towards PVC – finishing w/ elbows same as step 1 & 2

STEP 4 – Bar at hips, standing up on toes, clean w/ elbows fast and catch in power position

9AM: Metcon (No Measure)

On the 1:30 x 5:

1 Pausing Power Clean*

1 Deadlift

1 Hang Power Clean

1 Power Clean

* Two pauses on the repetition.

– 2 Second Pause at Knee

– Second Pause in Catch
Skill practice for quality of movement and lift. Technique focused.

Light weight only.

GPP: GPP Linda @50% (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift, Body Weight

Bench Press, .50 Body Weight

Clean, .25 Body Weight

Mod: Modified Linda @75% (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift, 1.25 Body Weight

Bench Press, .75 Body Weight

Clean, .5 Body Weight

RX: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Categories: WOD

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