CrossFit WOD 11/30/19

Warm-up

SG Upright row to OH

Press to OHS

Drop snatch

Tall snatch

Hang M Snatch

Hang snatch

Snatch

Metcon (4 Rounds for weight)

4x10m Amraps

Partner workout

ME 1K Row

Remaining time build to Max Snatch
*Split the row evenly

**One person lifts at a time. If you’re using multiple bars cheer on your friend till it’s your turn.

***Each member will have 2-3 attempts in each AMRAP.

****Your heaviest attempts should be on the final round. Each round prior is meant to prep you for the final attempts ***** Record heaviest successful weight for each round and the time for the row in comments.

Workout of the Day

CrossFit

  • CrossFit WOD 8/13/20

    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)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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