Tag

Snatch
Warm-up 0-5:00 Briefing 5:00-20:00 Banded Single Deadlift 2×15 Banded Reverse Lunges 2×15 High Hang Muscle Snatch Low Hang Muscle Snatch Muscle Snatch Muscle Snatch (3-3-3-3-3) Same weight-light Focus on quality Metcon (AMRAP – Reps) 15 AMRAP 1-2-3-4-5… Power Snatch OH Squat Bar Facing Burpees
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Warm-up 0-5:00 Briefing 5:00-30:00 Banded Knee Lockouts x20/20 Banded Single Deadlift 2×10/10 Banded Reverse Lunge 2×10/10 Banded Hamstring Pull Situp 20 Marching Hip Bridge x20 Yoga Pushups x10 Clean Demo and Technique Metcon (Time) 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees 200m Run 9 Power Snatches 200m Run 15 Power...
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Warm-up 0-5:00 Briefing 5:00-20:00 KB Halos x20 KB Windmill x10/10 Bottoms Up Hold x30s Goblet Squat Hold Goblet Squats Kneeling Hip Thrusters x20 Turkish Get Up Demo Turkish Get Up (1-1-1-1-1) Metcon (AMRAP – Reps) 7 AMRAP 7 RKBS R 7 KB Cleans R 7 KB Snatches R 7 RKBS L 7 KB Cleans L...
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Metcon (Time) 30:00-40:00 Metcon prep 40:00-50:00 30 each OH KB Stationary lunge Left KB Snatch Left OH KB Stationary Lunge Right KB Snatch...
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (8-8-8-8-8) Increase weight every round Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Retcon Prep 40:00-50:00 10 AMRAP 10 DB Snatches 15 Box Jump Overs
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Metcon (AMRAP – Reps) 25 AMRAP 30 cal row 40 dB snatch 30 cal row 40 HSPU 30 cal row 40 DB Lunges Partners split reps evenly
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2xME Cuban Press 2×15 Yoga Push-up 20:00-35:00 Floor Press (5-5-3-3-1-1-1) Metcon (Time) 35:00-40:00 Metcon Prep 40:00-52:00 30-20-10 Hand Release Pushups Alternating DB Snatch 50/35
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Warm-up 0-5:00 Briefing 5:00-30:00 Kneeling Kick Out 2×12 Single Leg Knee Raise 2×10 Bench Knee Raise 2×10 Snatch Prep Box Jumps 200m Run Metcon (AMRAP – Reps) 30:00-55:00 20 AMRAP 200 meter run 3 Box Jumps, 3 Hang Power Snatches 200 meter run 6 box jumps, 6 Hang Power Snatches 200 meter run 9 box...
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Warm-up 0-5:00 Briefing 5:00-15:00 Upright Row Upright Row to press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Below Knee Power Snatch Power Snatch 15:00-30:00 3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Same Weight Metcon (2 Rounds for time) 30:00-35:00 OH Squat Demo Burpee Demo 35:00-55:00 21-15-9 OH...
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Metcon (3 Rounds for reps) 6 AMRAP A-200m Row B-DB/KB Front Squats 6 AMRAP A-200m Row B-DB/KB Renegade Row 6 AMRAP A-200m Row B-DB/KB Snatches 2 minute rest between AMRAPS Switch movements when partner finishes 200m Score is total number of reps per AMRAP
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Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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