CrossFit WOD 1/30/20

Warm-up

Upright row w/hold

Upright row to overhead

BN press/half squat/squat

Deficit (on plates) demo & prep

Perform 3×5 across

SGDL demo and prep

Perform 3×3 across (increase weight for deficit)

Muscle snatch demo and prep

Power snatch demo and prep

Snatch demo and prep

Metcon (5 Rounds for weight)

Deficit Snatch Deadlift

3×5

Snatch deadlift

3×3

Muscle snatch

4×3

Power snatch

5×2

Snatch

5×1
*Build after every 4th min

**Maintain the weight across until the single snatch is complete.

***This is an incredible chance to improve your snatch.

****As the movement evolves, retain the characteristics of the previous lesson.

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

CrossFit Teens

Archives