CrossFit Team WOD, 12-8-18

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

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

Metcon

Teams of 2

Running clock:

0 -10 minutes = WOD A

10 – 20 minutes = WOD B

20 35 minutes = WOD C

WOD A: Hang Power Snatch (Work to a heavy double)

WOD B: Metcon (AMRAP – Reps)

AMRAP, 8 minutes

5 Hang power snatches, 115/80

5 HSPU
Relay style; Athete A will complete 5 hang power snatches and 5 HSPU then tag Athlete 2. Athlete 2 will then complete 5 & 5 reps. They will continue this for the 8 minutes

RX+ =

Deficit HSPU, 2×45’s / 45 & 25

WOD C: Metcon (Time)

For time:

40 – 20 – 10

Power snatches, 95/65

C2B
All reps are shared.

Scaling:

-C2B = pull ups or jumping C2B

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

AMRAP, 8 minutes

50 M / 50 M prowler sprint, 45/25

50 M OH KB carry, 53/35 (left)

50 M OH KB carry, 53/35 (right)
Teams of 2

Relay style.

– Athlete A will complete 50/50 prowler then 50/50 OH carry then tag Athlete 2. Athlete 2 will do the same. They will alt. rounds for the duration of the 8 minutes.

ROM WOD (No Measure)

ROM WOD

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