CrossFit WOD 4/22/19




Banded Overhead Squat


Press to half OHS

Press to OHS

Drop Snatch (M/L)


Hang Power/Snatch

Power 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 Snatches, 135# / 95#
*Move fast.

**Times range from 2m-7m

***Ugly faces are normal, Ugly snatches are not.

****Utilize whatever variation of snatch needed.

Workout of the Day


  • CrossFit WOD 5/18/19

    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*