3
Jul
7.3.18
CrossFit Bensalem – CrossFit WOD
Warm-up
3 Rounds
2-3 sets
:30 Barbell OH Hold
15 Barbell shrugs
15 Barbell upright row
10 BB Hang Clean (pause at catch:reset)
10 Barbell RDL
Weightlifting
Clean (6 x 2 increasing weight )
should be tap & go
Deadlift (5 x 5 @ 60-75%)
Aim for tap & go
Core
3 Rounds
:30 weighted plank hold
12 V-ups
12 Sit ups/GHD