Tag

Snatch
Warm-up Row Intervals 1 min @ 20SPM 1 MIn @ 24 SPM 1 MIn @ 30+ SPM 1 MIn @ 20 SPM Wallsit 30 sec Jump Squats x5 Hanging Hollow/Arch x10 DB DL x10 DB Hang Snatch x10 2 rounds Backsquat Prep: Waiter Squat x5/5 Back Squat x10-20 (Coaches Pace) Back Squat (10-10-10+) Metcon (AMRAP...
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Warm-up Before Class Starts: CS: Activation. Jump Squats x5 Supine Snow angels x5 Press to Overhead Squat x5 2 rounds Metcon Prep: Drop Snatch (Power H/M/L) Pull-under (Power H/M/L) Hang Power Snatch Power Snatch Wallballs x5 Power Snatch x2 2-3 Rounds building in weight and developing movement consistency. Metcon (3 Rounds for weight) Wallballs x15...
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Warm-up High Steps 50ft Squat/Sprawl/Squat x10 KB Hollow w/flutter x1 min Supine W/Y x10 Snatch Prep: Drop Snatch Pull-under Hang Snatch Snatch Touch N’Go Standard Metcon Prep: 3 Rounds 5 Wallbals 3 Burpees *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight. Snatch (5-5-5+) *Touch N’Go **Build ***5-7 Reps on...
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Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly
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Warm-up Jump rope Pivot Lunge Pike Push-up RKBS KB Press Metcon 1 Prep 2 rounds X15 dubs X10 KBS *build in weight and skill Metcon 2 Prep: Strict HSPU Range Test Front Rack Lunge (Build in Weight, alternate legs. Metcon (AMRAP – Reps) Tabata Dubs KB Snatch *Circuit fashion. Metcon (AMRAP – Rounds and Reps)...
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Warm-up Bike 10 cal x3 *alt partners Med ball granny throws x 10 Clean Prep: Pull-under h/m/l Hang p.clean P.clean 3 position(h/m/l) Deadlift (5-5-5-5-5+) *No Hookgrip **Overhand Metcon (Time) 25 cal bike 25 Burpees to Target 25 Burpee Box jumps 15 Power Snatch 135/95
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Warm-up Before a Class Starts: CS: Activation 5 point Squat Press to OHS Sot Press 3×5 (Build) Snatch prep Pull-under (high/Med/Low) Hang Snatch Snatch DL + Pull-under Snatch Snatch Complex (Build) High Hang Snatch – (3×3) Hang Snatch – (3×2) Snatch – (3×1) Metcon (Time) Push-press Wallball X200
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Warm-up Metcon (5 Rounds for time) 500m Row Intervals: SPM Focus R1:20 R2:28 R3:20 R4:30 R5:20 Kettlebell Snatch (5×1 minute intervals) Switch arms @ 30sec
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Warm-up CS: Activation before class Row 250m/200m Push-up to to touch x10 Row 250m/200m Overhead Squat x10 Sot Press 3×5 Build Snatch Prep: Deadlift Pull-under Hang Snatch Deadlift + Snatch Toes to Bar Prep: Leg Lift x5 Toes to bar x3 Snatch Grip DL + Snatch (10×1) *EMOM **Build Metcon (AMRAP – Rounds and Reps)...
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Warm-up High knees Butt Kickers Superman flutters V-ups 2×45:15 Sot Press 3×5 *Build -Pull-unders -Hang Snatch Deadlift + pullunder -Low Hang SNDL + pull-under -Snatch Deadlift + Low Hang Snatch Metcon Prep: x3 2for1 Wallballs x3 pull-ups 2-3 rounds building to Wallball weight. Snatch Complex (10×1) Snatch DL + Snatch (below Knee) *Emom **Build each...
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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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