CrossFit WOD – 6/2/15

CrossFit

Metcon (No Measure)

Banded Side Steps x15

Goblet Squat x15

Close Grip OHS x15

2 rounds

High Hang Power Snatch + Mid Hang Squat Snatch (5×2 )

Perform 1 set every 2 minutes. 1 Rep is after both movements have been completed without droping the bar.

If you have to drop the bar after the High hang power snatch then you have to much weight. It should be around your 60-75% of your hang Snatch.

Metcon (Time)

Wall Balls 30/20

Dubs

50-40-30-20-10

If you cannot Perform at least 5 reps at the RX weight even through extreme fatigue then please scale appropriately

Metcon (No Measure)

Extra Work

Squat Snatch x2

S1 @ 50%

S2 @ 55%

S3 @ 60%

S4 @ 65%

S5 @ 70%

S6-10 @75-85% – Put mechanics first. If you are hit and miss at 75% then stay there. However if it is a “good day” and you’re nailing it then feel free to increase up to 85%

Max Height Box Jump

-Record This in wodify under benchmark WODs

Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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