CrossFit WOD 4/12/19

Warm-up

Calf raise

Single leg Hop

Hop

Single Unders

Standing double

Single double Single

Double double Single

Dubs

Snatch Prep

Press to Half/Full Squat

Drop Snatch

Pull-under

Hand Snatch

Snatch

Metcon Prep

Single/Double x10

Squat Snatch x1-3

2-3 rounds to prime first set.

Metcon (3 Rounds for weight)

Double Under x50-30-10

Squat Snatch x5-3-1

x3
*Example Workouts

R1

Double Unders 50-30-10

Squat Snatch x5@Bar

x3 @45

x1 @55

R2

Double Unders 50-30-10

Squat Snatch x5 @45

x3 @55

x1 @65

R3

Double Unders 50-30-10

Squat Snatch x5 @55

x3 @65

x1 @75

**One round every 2 minutes

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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