Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 4 x 80%, 3 x 85%, 5 x 3 x 90%
WOD (10, 8, 6) for time
Burpee pull-ups
Walking lunge with Kb overhead press. (use light weight.)
For those CrossFitters ready to step their game up Jeremy Ridgeo has put together some advanced W.O.D.'s to prepare for the CrossFit Games. See Jeremy for details.
Advanced WOD's are as RX'ed. No modifications allowed!
Advanced
Ridge WOD
15 min. AMRAP:
7x 55lb. Dumbbell Thrusters
7x 30in. Box Jumps
***Rest 10 Minutes***
Front Squat: 10 x 50%, 8 x 65%, 6 x 75%, 3 x 80%, 3 x 85%, 3 x 3 x 90%
***Rest 10 Minutes***
WOD for Time: 10,8,6,4,2
Wall Ball Shots
HEAVY Plank Rows (each arm)
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