Thursday, April 11th, 2019

CrossFit Prince George – WOD

The goal for todays strength session is to work to a heavy cluster of three squat cleans. These are not touch and go. Set up properly for each rep, taking just enough time between reps to set up. Remember to keep the lats and upper posterior chain engaged during the 1st pull.

For the wod, shoot for an unbroken set of 30-50 double unders before completing 4 50ft shuttle sprints. The double unders + shuttle sprint should not take more than a minute to complete, therefore the work to rest ration should be roughly 1:1. If doing single unders, 50-100 or roughly 30 seconds of skipping before the sprint.

View Public Whiteboard


6 min EMOM

1) Double Under Practice

2) 5 Burpees

Shoulder Activation

Front Rack mobility

Clean Prep

3 rounds W/ empty bar

3 Deadlift

3 Clean High Pulls

3 Hang Power Clean

3 Front Squat


Clean (5 x 1.1.1)


Metcon (Time)

Every 2 Minutes x 6

30-50 Double Unders

4 50ft Shuttle Sprints


Option 1: Accumulate 3:00 Dragon Flag

Option 2: Accumulate 3:00 Hollow Hold

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