CrossFit Fort Hood

January 28, 2019

Warm -Up: Active C&J Warm -Up
1. 3 x Shrug (clean/hook grip)
2. 3 x Dip- triple extension - shrug
3. 3 x Dip- triple extension- shrug- high elbows
4. 3 x Muscle clean
5. 3 x Front squat 3 sec hold
6. 1 x 2'' drop, 4'' drop 6'' drop w/pvc in front rack position, 3 sec hold
7. 3 x Push- Press
8. 3 x Push- Jerk
9. 3 x Split- Jerk
10. 3 x Hang Power Clean & Push - Press
11. 3 x Hang Clean & Push- Jerk
12. 3 x Squat Clean & Split- Jerk

Strength/Skill

Every 1:30 for 10:30
1 High Hang Squat Clean + Hang Squat Clean + Squat Clean @ 60% 1RM

WOD:

21-15-9
Power Clean 135/95
Handstand Push-ups