wod111813

CrossFit Mahwah

Warm-up

“Shankle Complex” (No Measure)

Deadlift
3 Shrugs
Hang Squat Clean
2 Jerks
3 Rounds. Start with 95#/65# and work up to a heavy set without sacrificing form. Both push jerk and split jerk are acceptable.

Mobility

Shoulder Capsule Mobilization
Classic Triceps and Lat Stretch
Barbell Shoulder Smash

Metcon

Death by Cleans! (AMRAP – Rounds)

Perform 1 clean the first minute, 2 on the second, 3 on the third, etc…until failure. Once you fail, continue the rep count with burpees.

(ex. failed on cleans at minute 7, continue with 8 burps on minute 8, 9 burpees on minute 9, etc…)
Use 65% of your 1RM Clean. (15:00 Cap)

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