CrossFit Kids WOD

Tuesday, July 22nd

A.

Power Clean technique (from ground) with PVC pipes

B.

Junior Varsity:

-3 min EMOM 3 Power Clean with sand PVC Pipe
-3 min EMOM 3 HANG Power Clean with sand PVC Pipe

Varsity:

-3 min EMOM 3 Power Cleans with 15/35lb bar
-3 min EMOM 3 HANG Power Cleans with 15/35lb bar

C.

Junior Varsity:

12 min AMRAP:
-10 Jumping Air squats
-10 Bar facing Burpees
-10 Sit Ups
-10 Box Jumps
*EMOM MUST STOP AND COMPLETE 1 HANG POWER CLEAN (make sure they are deadlifting it into the HANG position properly)

Varsity:

12 min AMRAP:
-15 Jumping Air squats
-15 Bar Facing burpees
-10 V-Ups
-15 Box Jumps
*EMOM MUST STOP AND COMPLETE 1 HANG POWER CLEAN (make sure they are deadlifting it into the HANG position properly)

Saturday, July 26th

A.

Rope Climb/ rope climb techniques

B.

Junior Varsity:
6 Rounds: 1 min AMRAP:
-50M Shuttle sprint (set up in gym)
-5 Box Jump Overs (14")
-AMRAP Burpees

Varsity:
6 Rounds: 1 min AMRAP:
-Run 100m
-5 Box Jump Overs (20")
-AMRAP Burpees
*Rest 3 minutes between rounds