Tag

Snatch
Warm-up Min 0-5 Leg Swings Forearm Slides Overhead Squats Min 5-15 Snatch Pull-unders Hang Snatch Snatch Clean Jerk Min 15-20 Brief 20-45: Olympic Lifting Total (Total Weight) Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) MIn 45-50 Aquire Rower and establish Metcon area. 50-60: Metcon (2 Rounds for reps) AMRAP 4 Row 500m...
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Warm-up Min 0-5 Behind the Next Press x10 Overhead Lunge x10 Back Squat + Sot Press + Overhead Squat x8 Min 5-15 Footwork/Timing Pull under Hang Snatch Snatch 15-30: Snatch + OHS (1+3) Build to a heavy Complex30-45 Metcon Prep: KB/DB Snatch x5 Burpees x5 R1: Light Weight R2: Metcon Weight R3: Heavier than Metcon...
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20-35: Hang Snatch + Snatch (Build to a heavy complex) Warm-up Min 0-5 Sit in Straddle to Starfish arch x8 Scorpion x5 Rainbow x5 Supine leg Swings x5 Min 5-15 Snatch Prep: Footwork 1/4;1/2;Full Sot Prep x10 High Hang Hang Snatch Min 15-20 Brief 35-45 Metcon Prep Overhead lunge x4-2 Barfacing Burpee x4-2 SDHP x4-2...
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Warm-up Min 0-15 Quadruped Hip spread x30 sec Supine Leg Swings x10 Prone Tuck and Reach x10 (5r/5l) Single Leg DL x30 (15r/15l) Min 15-25 Metcon Prep KB Deadlift x10 2 rounds KB Swing x5 2 rounds KB Snatch x5 2 rounds Min 25-30 Briefing Establish Starting Stations and Potty 30-60: Metcon (3 Rounds for...
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Warm-up Min 0-5 Jumping Jacks Mt. Climbers Air Squats 30:30 x5 MIn 5-20 Drop Snatch 1/4;1/2;Full Sot Press High Hang Hang Snatch Snatch 35-55 Metcon Rehearsal/ Metcon 2 rounds Power Snatch x2 Box Jumps x2 Min 55-60 Cooldown 20-35: Snatch (Build to a 3RM) 46-55: Metcon (AMRAP – Reps) Power Snatch Box Jumps 2-4-6-8-10—– Amrap...
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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...
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Warm-up Min 0-5 Forward/Bakward sprints 50ft x10 Overhead Lunge (KB;single Arm) x10/x10 Single Leg DL x10/10 (Single Arm;Crossbody) Min 5-10 Workout Brief: Sled: *Pair up into even groups. **Make sure you can Sprint the 50m ***Rest period is however long it takes your group to cycle back to you. KB Complex: *Utilize a weight that...
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Warm-up Min 0-10 Row 250m Push-up to Downward dog x10 Jump rope x50 2 rounds MIn 10-15 Drop Snatch x10 Hang P. Snatch x5 Power Snatch x5 Min 15-20 Workout Brief: Power Snatch: -Prioritize timing and Positions above speed. -Goal is quality and volume. -Manageable increases in weight Metcon: -Recover is key. -Taper down volume...
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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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Workout of the Day

CrossFit

  • CrossFit WOD 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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