Tuesday's WODs - 2/24/2015

February 24, 2015

EVA!!  Where did you come from!?  Way to go everyone for pushing through that hand-destroyer of a WOD.  You all stayed mentally tough and pushed through for the entire 45 minutes!  Then there was Eric who came in during open gym and did the whole workout with a 20 lb vest...out of control!  I think he sleeps in that vest lol.  Way to go Eric, very inspiring!!

 

Time for some strength and technically work tomorrow with a mini lil' met con at the end :)

 

Tuesday Feb. 24, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Warm-up:

200m Run

2 lengths high knees

8 two-taps

8 Drop Squats

8 Scorpions

20 Hollow Rocks

Banded shoulder stretches

 

Strength:

Find your max OHS for the day and then perform 3 x 5 at 80%

 

Skills: SNATCH WORK!

 

Performing the following complex EMOM for 8 minutes at a weight that you can consistently do with GOOD FORM (should be around 75% of your 1RM Snatch)

 

Power Snatch

High-hang Squat Snatch

Snatch Balance

 

1 min. Rest after EMOM then roll right into WOD!

 

WOD (start at 10:00, end at 17:00 on running clock):

7 minute AMRAP Ladder:

3-6-9-12-15…etc.

OH Lunges (same weight as previous complex)

Ring Dips

 

**To get the bar overhead for your lunges, you must perform a FULL snatch.  Every time you drop it, you must perform a FULL Snatch to get it back overhead**

 

Anyone interested in the RX+ version?  If so, do your ring dips on the high rings ;)

 

CrossFit Endurance (6am)

 

10 rounds:

Each round you will have 2 minutes to:

Run/Row 200m (alternating each round)

AMRAP Burpees/Squat Tucks (alternating each round)

 

*1 minute REST between rounds

 

Score = Total reps of burpees + squat tucks

 

Note: Burpees are done the rounds that you run and squat tucks are done the rounds that you row

 

 

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