Tuesday's WODs, and 4th of July reminders!

July 3, 2018

Nice work on those heavy Clean & Jerks today!

 

*Reminder - For the 4th of July (Wednesday), we will be having 8:30am and 10am classes ONLY.

 

Here are your Tuesday WODs...

 

Tuesday July 3, 2018

 

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

 

Strength:

 

0:00-10:00: Build to a heavy set of Snatch Push Press + Overhead Squat

 

10:00-12:00: Adjust load to 75% of above

 

12:00-20:00: EMOM High hang squat snatch + squat snatch

 

WOD:

 

2 RFT:

400m Run

3 x 10 reps unbroken Front Squats 65/95 (Yes…I control WHEN you rest, YOU control for HOW LONG)

20 Ring Dips

 

CrossFit Endurance (6am)

 

5 RFT:

500m Row

12 Box Jump Overs 24/30

24 Wall Balls 14/20

36 second hold

 

Holds:

Round 1 – Right side plank

Round 2 – Hollow hold

Round 3 – hanging chair

Round 4 – Hollow Hold

Round 5 – Left side plank

 

 

 

 

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