Tag

Snatch
Warm-up 0-5:00 Briefing 5:00-20:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2xME Cuban Press 2×15 Yoga Push-up 20:00-35:00 Floor Press (5-5-3-3-1-1-1) Metcon (Time) 35:00-40:00 Metcon Prep 40:00-52:00 30-20-10 Hand Release Pushups Alternating DB Snatch 50/35
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Warm-up 0-5:00 Briefing 5:00-30:00 Kneeling Kick Out 2×12 Single Leg Knee Raise 2×10 Bench Knee Raise 2×10 Snatch Prep Box Jumps 200m Run Metcon (AMRAP – Reps) 30:00-55:00 20 AMRAP 200 meter run 3 Box Jumps, 3 Hang Power Snatches 200 meter run 6 box jumps, 6 Hang Power Snatches 200 meter run 9 box...
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Warm-up 0-5:00 Briefing 5:00-15:00 Upright Row Upright Row to press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Below Knee Power Snatch Power Snatch 15:00-30:00 3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Same Weight Metcon (2 Rounds for time) 30:00-35:00 OH Squat Demo Burpee Demo 35:00-55:00 21-15-9 OH...
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Metcon (3 Rounds for reps) 6 AMRAP A-200m Row B-DB/KB Front Squats 6 AMRAP A-200m Row B-DB/KB Renegade Row 6 AMRAP A-200m Row B-DB/KB Snatches 2 minute rest between AMRAPS Switch movements when partner finishes 200m Score is total number of reps per AMRAP
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Warm-up 0-5:00 Briefing 5:00-20:00 Squat Therapy Pass Throughs High Pull High Pull to Press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Power Snatch Squat Snatch 20:00-35:00 1 Power Snatch + 2 Squat Snatches (1-1-1-1-1) Same weight across Metcon (Time) 35:00-40:00 Lat press down Knee tucks Straight leg raises Toes to...
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Warm-up 0-5:00 Briefing 5:00-15:00 Squat Therapy Pass Throughs Sots Press Behing Neck Press Snatch Balance 15:00-30:00 Snatch Balance (3-3-3-3-3) Same weight across Metcon (Time) 30:00-35:00 High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Power Snatch Burpees 35:00-55:00 30 Power Snatches 5 Bar Facing Burpees every minute Start with burpees 55:00-60:00 Cool...
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Warm-up 0-5:00 Briefing 5:00-15:00 Single Leg Toe Touch Good Mornings Deadlift Technique 15:00-30:00 Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Metcon Prep 40:00-55:00 15 AMRAP 20 Alt DB Snatches 10 Burpees to Target 55:00-60:00 Cool Down and Cleanup
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Metcon (Time) Partner Workout Buy In: 400m run with partner (around building) Then 4 Rounds 30 Barbell Thrusters 30/30KB Snatches 30 Barbell Sumo Deadlift High Pulls Buy Out: 400m run with partner One partner working at one tome except during run. Split reps evenly
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Warm-up 0-5:00 Briefing 5:00-20:00 Pass Throughs Upright Row Upright Row to Press High Hang Muscle Snatch High Hang Power Snatch Low Hang Power Snatch Mid Shin Power Snatch Squat Snatch 20:00-35:00 1 Power Snatch + 2 Squat Snatches (1-1-1-1-1) Same Weight Across CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30...
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Warm-up Arm Swings x20 Leg Swings x20 Reverse Snow Angel x10 Good Mornings x10 Air Squats x10 Lateral Hops x20 Single Hops x10 Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Alternating DB/KB Snatches 40 Jumping Jacks
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Workout of the Day

CrossFit

  • CrossFit WOD 8/11/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Prone Rotations x10/10

    Prone Y x20

    Prone T x20

    Elbow Rotations x20

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Low Hang Power Clean

    Power Clean

    Push Jerk

    20:00-30:00
    Muscle Clean (3-3-3-3-3)
    Metcon (3 Rounds for time)
    40:00-55:00

    0-5:00

    30 Clean and Jerks 115/80

    5 minute cap

    5:00-10:00

    30 Clean and Jerks 135/95

    5 minute cap

    10:00-15:00

    ME Clean and Jerks 155/105

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