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 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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