Tuesday's WODs...Let's SNATCH!

February 23, 2016

Here are your TERRIFIC Tuesday WODs!

 

Tuesday Feb. 23, 2016 - 2 more days until the CROSSFIT OPNE begins!

 

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

 

WARM UP:

2 minutes jump rope

200m Row

10 Air Thrusters

10 Push-ups

10 Scorpions

10 Ring Rows

 

STRENGTH:

 

Snatch Balance – working on the speed of your catch in the hold. Trying to eliminate the snatch push press + overhead squat

WOD:

 

3 RFT:

50 DUBs

20 Wall Balls 14/20

20 Box Jumps

20 Pull-ups

 

**Every 3 minutes on the minute:

Squat Snatch

Hang Squat Snatch

Overhead Squat

 

Barbell = 95/135

 

 

CrossFit Endurance (6am)

 

Pre-WOD:

1 mile Steady State Run

 

WOD:

EMOMx20

5 rounds of:

Min 1: 10 (girls)/15 (guys) Cal Row

Min 2: 10 (girls)/15 (guys) Cal Bike

Min 3: 15 Burpees

Min 4: 150m Run

 

Post-WOD Abs:

3 Rounds of:

20 GHD Sit-ups

10 KB Oblique Bends (each side)

30 second superman hold

 

 

 

Please reload

Featured Posts

Sunday EWOD and important announcements!

May 17, 2020

1/10
Please reload

Recent Posts

May 14, 2020

May 8, 2020

Please reload

Archive