Tag

Snatch
Warm-up W W/Y Banded Overhead Squat 2×5 Press to half OHS Press to OHS Drop Snatch (M/L) Pull-under Hang Power/Snatch Power Snatch Snatch Power Snatch (4-4-2-2) Snatch (2-2-2-2) *Build every set. **Powers should be Moderate exertion. At minimum utilize the weight planned for the Metcon. ***Challenge technique but maintain consistency. Isabel (Time) For Time: 30...
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Warm-up Calf raise Single leg Hop Hop Single Unders Standing double Single double Single Double double Single Dubs Snatch Prep Press to Half/Full Squat Drop Snatch Pull-under Hand Snatch Snatch Metcon Prep Single/Double x10 Squat Snatch x1-3 2-3 rounds to prime first set. Metcon (3 Rounds for weight) Double Under x50-30-10 Squat Snatch x5-3-1 x3...
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Warm-up Run 400m Pass Throughs Press to 1/2 Squat Press to Squat Overhead Squat Drop Snatch Pull-under Hang Snatch Snatch Metcon Prep: Run 200m P.Snatch x5 Walball x10 Overhead Squat x5 Metcon (2 Rounds for time) Power Snatch x15 135/95 Run 400m Wallball x30 20/14 Run 400m Overhead Squat x15 135/95 Rest 8 Minutes *Give...
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CrossFit Elizabethtown – CrossFit Warm-up Inch Worm x10 Broad Jump x10 Candle Stick Carry 400ft Seat Box Jump every 200ft x5 Power Snatch Prep: Drop Snatch Pull under Hang Snatch Snatch Power Snatch (10×5) *Emom **Build ***TnG ****Use the absurd amount of reps to find a good habits and create a solid foundation. Metcon (AMRAP...
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Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes
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Warm-up Row Intervals 1 min @ 20SPM 1 MIn @ 24 SPM 1 MIn @ 30+ SPM 1 MIn @ 20 SPM Wallsit 30 sec Jump Squats x5 Hanging Hollow/Arch x10 DB DL x10 DB Hang Snatch x10 2 rounds Backsquat Prep: Waiter Squat x5/5 Back Squat x10-20 (Coaches Pace) Back Squat (10-10-10+) Metcon (AMRAP...
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Warm-up Before Class Starts: CS: Activation. Jump Squats x5 Supine Snow angels x5 Press to Overhead Squat x5 2 rounds Metcon Prep: Drop Snatch (Power H/M/L) Pull-under (Power H/M/L) Hang Power Snatch Power Snatch Wallballs x5 Power Snatch x2 2-3 Rounds building in weight and developing movement consistency. Metcon (3 Rounds for weight) Wallballs x15...
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Warm-up High Steps 50ft Squat/Sprawl/Squat x10 KB Hollow w/flutter x1 min Supine W/Y x10 Snatch Prep: Drop Snatch Pull-under Hang Snatch Snatch Touch N’Go Standard Metcon Prep: 3 Rounds 5 Wallbals 3 Burpees *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight. Snatch (5-5-5+) *Touch N’Go **Build ***5-7 Reps on...
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Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly
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Warm-up Jump rope Pivot Lunge Pike Push-up RKBS KB Press Metcon 1 Prep 2 rounds X15 dubs X10 KBS *build in weight and skill Metcon 2 Prep: Strict HSPU Range Test Front Rack Lunge (Build in Weight, alternate legs. Metcon (AMRAP – Reps) Tabata Dubs KB Snatch *Circuit fashion. Metcon (AMRAP – Rounds and Reps)...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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