CrossFit WOD – 9/15/18

Warm-up

Min 0-5

Wall Run

Shoulder 30 Sec

30 sec rest

Waist 30 Sec

30 sec rest

Thigh 30 Sec

Min 5-15

Snatch Prep:

Footwork H/M/L x10

High Hang Snatch x10

Hang Snatch x10

Snatch x10

MIn 15-25

Warm-up Snatch

25-30

Set up sleds and potty

30-60: Metcon (Time)

Team Workout

Aquire 800m sled Push

160/125

Then

x200 Squat Snatches

75/55

95/75

115/85

135/95
Weight Increase every 50 Reps

Alt Weights

bar

65/45

75/55

85/60

95/65

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Workout of the Day

CrossFit

  • CrossFit WOD – 9/22/18

    Warm-up
    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30

    Breif

    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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