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 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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