CrossFit Glendora – WOD
“Rock bottom became the solid foundation on which I rebuilt my life.” -J.K. Rowling
1:00 Bike or 200m Jog
15 Band Pull-aparts
7 Back Squats (Empty Bar)
7 Hang Power Cleans (Empty Bar)
7 Shoulder to Overhead (Empty Bar)
– into workout prep –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
Bench Press (2-2-2-2-2-2-3-3 @ 80%)
Same weight for all sets. Perform a set every 90 seconds. Have a spotter nearby!
For Time (15 min cap):
63 Back Squats (95/65)(115/75)
45 Hang Power Cleans (95/65) (115/75)
36 Shoulder to Overhead (95/65) (115/75)
*Take bar from floor for all movements
Target time is 8-10 min. Choose a weight that you can do Back Squats in 2-3 sets. HPC and S2OH should be done in sets of no more than 6-9 reps with short breaks.
Metcon (AMRAP – Reps)
15 DB Upright Row (each side)
15 DB Half kneeling single arm press (each side)
15 DB Windmill (each side)
Record 270 reps if complete.
T-Spine Smash, Quad Smash, Shoulder Smash