CrossFit WOD 4/22/19

Warm-up

W

W/Y

Banded Overhead Squat

2×5

Press to half OHS

Press to OHS

Drop Snatch (M/L)

Pull-under

Hang Power/Snatch

Power Snatch

Snatch

Power Snatch (4-4-2-2)
Snatch (2-2-2-2)

*Build every set.

**Powers should be Moderate exertion. At minimum utilize the weight planned for the Metcon.

***Challenge technique but maintain consistency.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Move fast.

**Times range from 2m-7m

***Ugly faces are normal, Ugly snatches are not.

****Utilize whatever variation of snatch needed.

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.

CrossFit Teens

Archives