CrossFit Tribe

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 2 Minutes – Band hip flexor stretch (1 Minute each side), 1 Minute – Squat hold, 10 wall angels, 10 kipping swings, db shoulder exercises
Dynamic Warmup; Coach’s Choice

Metcon – For Time:

400m Run
21 Pullups
15 Thrusters (115/75)

400m Run
15 Pullups
12 Thrusters (115/75)

400m Run
9 Pullups
9 Thrusters (115/75)

Buyout: Tabata Hollow Rock

Thursday 9/20 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 2 Minutes – Band shoulder stretches, 10 oh band pull aparts, 10 band face pull aparts
Dynamic Warmup: Coach’s Choice

Strength: EMOM For 7 Minutes Complete 3 Clean and Jerks @ 70% of 1 Rep Max

Metcon – Eight Rounds For Max Reps of:

20 Seconds Hang Power Clean (115/75)
10 Second Rest
20 Seconds Push Press (115/75)
10 Seconds Rest

Buyout: 3×10 band face pull apart plus external rotation

Elements Class

Skill: Power Clean

Strength: Power Clean 2-2-2-2-2-2

Metcon: 3 Rounds For Time:

400m Run
15 DB Power Clean and Jerks (45/25)