Announcements
Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest, or grab a sandbag to carry.
TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength (3 Rounds for weight)
Every 3 minutes x 3 sets:
Barbell Front Rack Reverse Lunges: 10 steps (5/side)
…into
Barbell Push Press: AMRAP (-2) reps
…into
Barbell Overhead Hold: 30 seconds
*Increase load each set so that final set is hardest/heaviest. Leave a little in the tank.
“Venti” (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 20 minutes:
20 Single Dumbbell Box Step Overs (24/20 inches) (50/35 lbs)
20 Single Dumbbell Hang Power Clean and Jerks (50/35 lbs)
20 Lateral Pogo Burpee Over Lines
*switch any time on DB CJ
Extra Credit (Optional After Class Work)
Lower body Mobility (Checkmark)
5 min Foam Roll – Lower body focus
5 slow controlled joint rotations/side:
– Ankles
-Knees
-Hips
Clean and Jerk (15 Clean and Jerks @ 75%)
Time Cap: 10 minutes
