WOD: Saturday, September 15th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute cap)

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • :10s Knee Raise hold from the pull up bar

 

Workout: For Time

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 12 Power Snatches (95/65)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 9 Power Snatches (115/75)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 6 Power Snatches (135/85)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 3 Power Snatches (155/95)

 

Strength: Bench Press

  • 4 sets x 10 Reps

*Work to a heavy set of 10

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Friday, April 26th, 2019

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • PVC Pass Throughs – 15 Reps
  • Wrist Stretches – :30s per side x 3

——————————————————————————————————–

Strength: Jerk (12-15 Minutes)

  • 5 sets x 3 Reps @70-75% of 1-Rep Max  

——————————————————————————————————–

Workout: 3 Rounds

  • 400 Meter Run / 500 meter Row / 1200 m Bike
  • 20 Alternating DB/KB Snatches (50/35)(24k/16k)
  • 10 Chest to Bar Pull Ups

*Between rounds: 100 Double Unders

——————————————————————————————————–

Cardio Option: 3 Rounds

  • 400 Meter Run / 500 meter Row / 1200 meter Bike
  • 20 Burpees
  • 10 Chest to Bar Pull Ups

*Between rounds: 100 Double Unders

——————————————————————————————————–

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions
Posted in | Comments Off on WOD: Friday, April 26th, 2019
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Powered by Awesome - Website Design for CrossFit® Affiliates