CrossFit WOD 9/11/19

Warm-up

Row 500m

250/leisure

250/fast

Snatch Prep:

BN Press

Press in Half Squat

Snatch Drop

Pull under

High Hang

Hang Snatch

Snatch

Metcon (4 Rounds for time)

Row 30 Calories

x50 Double unders

x15 Power Snatch

Row 30 Calories

x50 Double unders

x12 Power Snatch

Row 30 Calories

x50 Double unders

x9 Power Snatch

Row 30 Calories

x50 Double unders

x6 Power Snatch
*Rest 3m b/t rounds

**Increase Power Snatch weight each round.

***Row Hard, Row Fast.

****Rounds 1 & 2 we could see some touch n go reps. Rounds 3 & 4 should be challenging enough of a load for routine singles.

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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