CrossFit WOD, 10-10-18
The Athletic Studio / TAS CrossFit – CrossFit
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
Warm up to 70% power snatch
Metcon
Metcon (AMRAP – Rounds)
EMOM, 32 minutes
1st minute: 3 power snatches
2nd minute: single arm farmer carry hold, 70/53
3rd minute: single arm farmer carry hold, 70/53
4th minute rest
Snatches:
1 – 4 @ 70%
5 – 8 @ 80%
Farmer carry holds are to be unbroken for the entire minute. Scale accordingly.
Power Snatch (4 x 3 @ 70%)
EMOM weights
Power Snatch (4 x 3 @ 80%)
EMOM weights
Post WOD Stretch
Standing forward fold, 2 minutes
Competitors extra credit
Metcon (3 Rounds for time)
3 rounds each for time:
Max bear hug bag hold, 200/150
3 minute rest between each round
Metcon (No Measure)
4 x 10 box jumps, 40″/32″
Not for time.
-Use jerk box or plyo boxes.
-Ensure that the the two 20″ boxes are stacked and braced against the wall.
-32″ = 30″ ploy and a 45# plate.
ROM WOD (No Measure)
ROM WOD