Tuesday's WODs!

April 30, 2019

Tuesday's WODs!

 

Tuesday April 30, 2019

 

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

 

Strength:

 

A) Snatch Grip Monkey Fuckers (SORRY AGAIN ABOUT THE NAME! I DID NOT MAKE IT UP!!)

 

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 Deadlift

 

5 reps at 95% of your 1RM snatch.

4 reps at 105% of your 1RM snatch.

3 reps at 115% of your 1RM snatch.

 

Notes: In the top position, the legs have to be straight and the upper body vertical so that the body is straight as an arrow. Avoid opening up the hips and tilting the upper body back. Straps are allowed.

 

C) Bent Over Alternating Dumbbell Rows

 

3 x 8 reps (16 total reps per set) at a challenging weight (shoot for your 12RM from 4/16)

 

Notes: In order to engage your lats effectively, it's important that you focus on pulling the elbow both back and up instead of merely bending the arm and pulling the dumbbell to the chest. If you feel the lat working during the set, you are doing it right; if not, you are doing it wrong.

 

WOD:

 

AMRAP in 15 minutes:

5 Devil’s Press 35/50

10 KB Swings 53/70

15 Ab-mat Sit-ups

20 DUBs (3:1 singles)

 

 

CrossFit Endurance (6am)

 

Against a 12-minute running clock, complete:

1000 Meter Row

 

Then, in remaining time:

 

As many rounds and reps as possible of:

20 Wall Balls 14/20

10 Mountain Climbers R/L = 1

5 Push-Ups

 

Rest 3 minutes

 

Against a 12-minute running clock, complete:

1000 Meter Run

 

Then, in remaining time

 

As many rounds and reps as possible of:

20 OH Lunges 25/35

10 Squat Thrust Plate Jumps

5 Atomic Sit-ups

 

Post-WOD:

4 sets of 1 min on/1 min off:

Plank

 

*Try doing a weighted plank for an extra challenge 😊

 

 

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