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WOD

CrossFit SAW – CrossFit

Warm-up

Warm-up (No Measure)

(6 min.) Get Warm with Hip Opening Drills Down the Gym

Up-and-over the Fence

Long Lateral Lunges

Tall Duck Walk

Sumo Squats

(8 min.) Then, with a light DB perform;

10 Goblet Squats

Run 100 m

30-sec. Wall Hold with DB held out front (straight arms, back to wall)

10 Cossack Squats (5 each side holding DB)

Run 100 m

30-sec. Wall Hold with DB Overhead in 1 Arm (R)

10 DB Windmills (5 each side)

Run 100 m

30-sec. Wall Hold with DB Overhead in 1 Arm (L)

Warm-up (No Measure)

(5 min.) Review Movements

As a group with a PVC, review both movements as:

Deadlift—Power Clean—Front Squat—Squat Clean—Press—Push Press—Thruster—Cluster

Then, review how to get the bar onto their back safely with the PVC and perform a few reps of Back Squats to prep the movement.

(10 min.) Work Up to a Heavy 1-rep Cluster

While the load is still light perform:

5 Clusters + 5 Back Squats

2 rounds

Then, perform Clusters:

3 reps

2 reps

2-3 x 1 rep (or however many sets it takes to get to a heavy 1-rep)

(5 min.) Prep for Workout

Bring the load down to working weight and perform 1-2 reps of each movement.

*Prep for workout as needed.

(5 min.) Perform Workout

Metcon

Metcon (Time)

9-6-3

Clusters (135/95 lb.)

Back Squats
155/115#

Cool Down

Warm-up (No Measure)

Kb Groin Stretch – 1 min + each side.

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