Sunday morning!

April 27, 2019

Here are your Sunday morning WODs!


Sunday April 28th, 2019


Endurance WOD! (9am)


AMRAP Ladder in 30 minutes:



Atomic Wall Balls 14/20

OH MB Lunges 14/20 )R/L = 1)

MB Box Step-overs (20’’ box for everybody)

Right leg only singles

Left Leg only singles


*200m run after every round


Score = total rounds + reps (run counts as 20 reps if completed)



Crossfit (10am)




A) Snatch Grip Monkey Fuckers (WE DID NOT COME UP WITH THE NAME!)

10 unbroken reps with an empty barbell.


Notes: Move from the bottom of a jefferson curl into the starting position of the snatch and back again to complete one rep. Pause for three seconds in both end-positions.


Demo video:



B) Snatch Pull + Snatch

6 sets of 1 snatch pull + 1 snatch at 80% of your 1RM snatch.


Notes: Instead of trying to do the snatch pull explosively or to pull the bar very high, think of the snatch pull as an opportunity to practice the pulling mechanics that you then have to apply in the snatch. Straps are allowed.


C) Behind the Neck Touch and Go Snatch Grip Push Press

3 x 5 reps at 25% of your 1RM snatch.


Notes: In sets of multiple reps, and especially when doing it touch and go, it's incredibly important to take the bar down safely so you don't get hurt by making sure that the bar lands on the traps and never ever on the top of the spine.




More snatch work!


AMRAP in 12 minutes:

10 Hang Power Snatch 65/95

10 Ring Dips

10 Hang Squat Snatch 65/95

10 Jumping Pull-ups


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