CrossFit Deviate, CrossFit Deviate South - WOD Warm-up Oly Warm-Up CLEAN & Jerk (No Measure) 2 Rounds 10 Pass Thru 10 Dirty Dancing 10 Jerk Press Under-PVC 1:00 Min Ankle Mob. w/ Bar 3 Rounds - Bar Only 3 Hip Clean 3 Front Squats 3 Push Jerk 3 Split Jerk Mobility Couch Stretch (3:00) Front Rack Stretch w/ Band (3:00) Ankle Mobility w/ Bar (3:00) L1 WOD Hang Clean & Jerk (6x2 E2.5M ) L2/L3 WOD Clean and Jerk (1x1@70% 1x1@80% 1x1@90% 1x1@ 97% 1x1@103% 1x1@105%) L1 Strength Face Pull (3x12) Banded Scapular retraction exercise DB/KB Drag Row (3x12) L2 Strength Standing Y with Band (3x12 E2M ) DB/KB Drag Row (3x12)
Posted on: Wed, 19 Nov 2014 05:00:32 +0000
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