CrossFit WOD – 9/15/18

Warm-up

Min 0-5

Wall Run

Shoulder 30 Sec

30 sec rest

Waist 30 Sec

30 sec rest

Thigh 30 Sec

Min 5-15

Snatch Prep:

Footwork H/M/L x10

High Hang Snatch x10

Hang Snatch x10

Snatch x10

MIn 15-25

Warm-up Snatch

25-30

Set up sleds and potty

30-60: Metcon (Time)

Team Workout

Aquire 800m sled Push

160/125

Then

x200 Squat Snatches

75/55

95/75

115/85

135/95
Weight Increase every 50 Reps

Alt Weights

bar

65/45

75/55

85/60

95/65

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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