Warm-up Wallballs x10 Shuttle Sprint Burpees x10 Shuttle Sprint Jump Rope x100 Shuttle Sprint Snatch Prep Drop Snatch 1/2/Parallel/Deep Squat High Hang Snatch x5 Hang Snatch x5 Snatch x5 Hang Snatch + Snatch (5×2+2) Across Metcon (Time) Wallballs x20 Burpees x40 Dubs x60 3 RFT Compare Score to 4/3/18
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Warm-up ~Row Meters 500m 400m 300m 200m 500m ~SG Upright Row ~Drop Snatch -1/4 Squat x5 -Parallel x5 -Bottom x5 ~Hang Snatch x5 ~Snatch x5 Metcon (AMRAP – Rounds and Reps) With a Running Clock 0-15 Establish a 3RM TnG Snatch 15-35 DB/KB Snatch x10 Row Meters 300/250
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Chin-ups (5×8-10) Advanced : Choose a weight and utlize it for all 5 rounds Developed but lacking ability for 8-10 Reps: Partner up and spot at the waist. Not Achieved Pull-up: chin-up negatives Kneeling or From bar. Warm-up Hollow Body Hold 2×30 Sec Hollow Body Pull-down (Banded) 2×10 Chin-up Hold @ Bottom and top 1...
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Warm-up Kneeling Pull-up x5 Bottom to top Transition x5 Hollow/arch x10 Kip to hip x5 Bar Muscle up attempts 2 min PVC Work Back Squats x10 Jump Land x5 Snatch Grip/clean grip High Hang Power snatch/Clean x5 Hang Snatch/Clean x5 Snatch/Clean 10 min to Warm- up bar Movements Metcon (Time) CrossFit.com Wod 5/8/18 For time:...
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Warm-up Row 500m Scapula Press (Plank) x30 Sec PVC Work Press x10 Dip/Drive (no press) x5 Push-press x10 Push Press (3-3-3-3-3 Build) Progression Example: x5 w/bar x5 @ 95# x3 @ 135 x2 @ 165 x1 @ 185 First Set @ 205# Working Sets: 205/220/230/245/260 1x: Push Press (1xME @ 80% of 3RM) Metcon (AMRAP...
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Snatch (20 MIn to Establish a 1RM) Progression Example: x5 w/Bar x5 @95 x5 @135 x3 @ 155 x3 @ 165 x3 @ 185 x1 @195 x1 @ 205 x1 @ 215 x1 @ 220 x1 @ 230 x1 @ 240 x1 @ 245 x1 @ 250   Warm-up Side Shuffle 50m R/L Burpee x10...
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Warm-up (No Measure) 500m Row 100m Skips Toddler Rolls x5 Side Steps x20 Banded Good mornings x10 Ring Pull-ups/rows x5/10 Deadlift (5×5 Build) -One Round Every 2 Min Gary’s Warm-up Example: x5 w/Bar x5 @ 135 x5 @ 185 x3 @ 245 x3 @ 275 x3 @ 300 First Set @ 315 Working Sets: 315/350/375/395/415...
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Warm-up (No Measure) Banded Walk x30 Forward/Backward Pass Throughs x5 OHS “Sally” PVC Skill Work 3 Level Drop Snatch (x3 Half/x3Parallel/x3 Full) High Hang Snatch x3 Hang Snatch x3 Snatch x3 Snatch (10×1 Build) One set every 90 Sec Gary’s Warm-up Example: x5 w/Bar x5 @ 95# x3 @ 135 x1 @ 155 First Set...
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Snatch (5×1 Across) Snatch Grip Deadlift (3×2 Across) use weight that is 10% above weight utilized today Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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Snatch (5×3 Build) Metcon (AMRAP – Rounds and Reps) KBS x12 Overhead Squat x6 Amrap 8
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Workout of the Day


  • CrossFit WOD – 8/14/18

    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    run 200m with 45/25 plate.

    Clean and Jerk options




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