Mon

Main – CrossFit

View Public Whiteboard

Main WOD

M-1: GPP rope/DU/T2B (No Measure)

3 sets not for time of

1-2 rope climbs 20/15′

30-40 DUs

12-15 T2B

M-2: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

M-3: Snatch complex EMOM (EMOM 10 @ moderate ; focus is speed)

1 power snatch

1 OH squat

1 hang snatch

Competition WOD

C-1: Strict Toes-To-Bar (3 sets x 6-8 reps @ 2121)

C-2: Handstand Push-ups (3 x 12-15 ; focus on flow and kip)

C-3: 3 position snatch (5 sets ; moderate 12-15 min )

high hang

mid hang

floor

C-4 : Snatch (Build to a heavy in 10 min)

C-5: Metcon (Time)

30-20-10

Power snatch + burpees

Men- 75 / 115 / 135

Women – 55 / 75 / 95

SWOD

S-: Metcon (No Measure)

S-A.

Back Squat

65%x5

75%x5

85%xAMRAP

65% 5×8 reps; rest 2-3 minutes

S-B.

Bulgarian Split Squat 4×8; rest 90 seconds AHAP (as heavy as possible)

S-C.

High Box Jumps 5×5; rest 60 seconds

S-D.

Dragon Flags 3×8; rest 60 seconds

Categories: WOD

Previous Post:

«

Next Post:

»