41 Railroad – CrossFit Group
Warm-up
– 250m Row
Two Rounds:
– 5 Inch Worm w/ Pushup
– 5 Burpee Broad Jump
– 10 KB Swings
Clean Drills (3 to 5 each):
– Down and Up
– Shrug
– Elbows
– Clean
– Front Squat
– Squat Land
– Full Clean
Jerk Drills (3 to 5 each):
– Press
– Push Press
– Push Jerk
Skill
15:00 Clean and Jerk
Use moderate weight. Focus on speed and technique.
WOD
Metcon (AMRAP – Reps)
AMRAP – 9:00
– 20 G2OH- (65/45 lbs)
– 7 Bar Facing Burpees
– 15 G2OH- (75/55 lbs)
– 7 Bar Facing Burpees
– 10 G2OH (95/65lbs)
– 7 Bar Facing Burpees
– 5 G2OH (135/95 lbs)
– 7 Bar Facing Burpees
– AMRAP G2OH (155/105 lbs)
Scaled: Pick one weight to use for all G2OH reps.
RxPlus:
AMRAP – 9:00
– 20 G2OH (95/65 lbs)
– 7 Bar Facing Burpees
– 15 G2OH (135/85 lbs)
– 7 Bar Facing Burpees
– 10 G2OH (155/105 lbs)
– 7 Bar Facing Burpees
– 5 G2OH (185/135 lbs)
– 7 Bar Facing Burpees
– AMRAP G2OH (225/155 lbs)