CrossFit WOD 7/16/19

Warm-up

Windmill

Bottom squat hold (barbell assist)

BN Press

Press in half squat

Press in full squat

OHS

Pull-under (power to full)

High hang (power to Full)

Hang (power to full)

Power snatch

Snatch

Power Snatch (5×3)
Snatch (5×2)

*build for each set

**one set every 90sec. 2 min transition between P.SN. And SN.

***Develop confidence in the weight before increasing

 

Metcon (Time)

Power Snatch x10

Overhead squat x25

Dubs x60

2 rounds for time
*First round of snatches 1-2 sets; First round of overhead squats 2-3 sets.

**Weight should reflect your abilities in previous strength portion of the day.

Workout of the Day

CrossFit

  • CrossFit WOD 8/21/19

    Warm-up
    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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