CrossFit WOD – 6/2/15

CrossFit

Metcon (No Measure)

Banded Side Steps x15

Goblet Squat x15

Close Grip OHS x15

2 rounds

High Hang Power Snatch + Mid Hang Squat Snatch (5×2 )

Perform 1 set every 2 minutes. 1 Rep is after both movements have been completed without droping the bar.

If you have to drop the bar after the High hang power snatch then you have to much weight. It should be around your 60-75% of your hang Snatch.

Metcon (Time)

Wall Balls 30/20

Dubs

50-40-30-20-10

If you cannot Perform at least 5 reps at the RX weight even through extreme fatigue then please scale appropriately

Metcon (No Measure)

Extra Work

Squat Snatch x2

S1 @ 50%

S2 @ 55%

S3 @ 60%

S4 @ 65%

S5 @ 70%

S6-10 @75-85% – Put mechanics first. If you are hit and miss at 75% then stay there. However if it is a “good day” and you’re nailing it then feel free to increase up to 85%

Max Height Box Jump

-Record This in wodify under benchmark WODs

Workout of the Day

CrossFit

  • CrossFit WOD 2/26/2021

    Warm-up (No Measure)
    seated box jump (low) x 5

    wall walks x 3

    kb swing x 10

    seated box jump (medium) x 5

    hang clean w/pvc x 10

    push jerk w/pvc x 10

    seated box jump (high) x 5

    full clean w/bar x 5

    push jerk w/bar x 5

    *Rest 20-30 seconds between each movement, maybe more if discussing a movement

    **Execute very detailed reps, especially during the clean and jerk portions
    Coaches Note: Utilize the rest periods to discuss movements more technical in nature
    Crossfit Games Open 20.4 (Ages 16-54) (Time)
    For time:

    30 box jumps, 24 in/20 in

    15 clean and jerks, 95 / 65lb

    30 box jumps, 24 in /20 in

    15 clean and jerks, 135 / 85 lb

    30 box jumps, 24 in /20 in

    10 clean and jerks, 185 / 115 lb

    30 single-leg squats

    10 clean and jerks, 225 / 145 lb

    30 single-leg squats

    5 clean and jerks, 275 lb / 175 lb

    30 single-leg squats

    5 clean and jerks, 315 lb / 205 lb

    Time cap: 20 minutes
    Crossfit Games Open 20.4 Masters (55+) (Time)
    For ti…

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