CrossFit WOD 3/4/19

Warm-up

Before Class Starts: CS: Activation.

Jump Squats x5

Supine Snow angels x5

Press to Overhead Squat x5

2 rounds

Metcon Prep:

Drop Snatch (Power H/M/L)

Pull-under (Power H/M/L)

Hang Power Snatch

Power Snatch

Wallballs x5

Power Snatch x2

2-3 Rounds building in weight and developing movement consistency.

Metcon (3 Rounds for weight)

Wallballs x15

Power Snatch x8

2 Rounds

Rest 4 minutes

Wallballs x15

Power Snatch x5

2 rounds

Rest 4 minutes

Wallballs x15

Power Snatch x3

2 rounds
*If you’re confident with your wall balls and can guarantee 2 sets or less 30/20 is not an unreasonable standard. Utilize 20/14 or lighter to keep them as near unbroken as possible.

**Increase weight of snatch after each rest period.

Option 1: 45/35;65/45;75/55

Options 2: 75/55;95/65;115/75

Option 3: 95/65;115/75;135/85

Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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