CrossFit WOD 4/22/19

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 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

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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