CrossFit WOD 8/3/19

August 2, 2019
Warm-up

Torso Twist

Ground to Sky

Jumping Jacks

High Knees

Air squats

BN Press (close; wide;normal)

Press in P.Snatch

Press to P.Snatch

High Hang Snatch (No Feet)

Metcon Prep:

Bar over Burrpees

Power Snatch

Handstand walk/ Bear crawl

Hang Power Snatch (5×3)

*Across

**No foot movement

***Minimal heel lift

**Utilize a weight slightly heavier than you plan for the Metcon.

Metcon (Time)

You go; I go Partner WOD

5 Power Snatches

10 Bar over Burpees

15ft Handstand walk/bear crawl

12 RFT
*Power Snatches should reflect prious abililities.

**Maintain inverted position if possible. shorten distance of of HSW or follow the 3 strike rule before switching to bear crawl.

Workout of the Day

CrossFit

  • CrossFit WOD 8/21/19

    Warm-up
    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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