http://southhallcrossfit.com/wod/gwen/
Gwen
May 31, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Walkouts

Active Samson

Wide Stance Walkouts

Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch

Overhead Stretch on Wall

Weightlifting

Power Clean

Power Clean and Jerk x 1 rep

10 min to build to a “heavy” for the day.

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Today is not about how fast you can get it done, its a good test of strength, power and endurance combined. Take your time to do every rep with good form and effiency!

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