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 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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