Tuesday's wonderful WODs!

June 18, 2019

That was a tough one today! Especially those heavy squats in the strength...way to get after it though guys!! Now, on to our Tuesday WODs...

 

Tuesday June 18, 2019

 

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

 

Strength/Pre-WOD:

 

Every 3 minutes, for 18 minutes (6 sets) of:

 

25/18 Calories (or 400m Run)

*Power Snatch

Sets 1-2 = 10 Power Snatch @ 50-55% of 1-RM Snatch

Sets 3-4 = 7 Power Snatch @ 60-65%

Sets 5-6 = 4 Power Snatch @ 70-75%

 

WOD:

“Dip, Press, and Surf”

21-15-9

Dips (ring or bar)

Push Press 65/75

Hand-release Surfers*

*For the HR surfers, you will start as if you are doing a HR burpee. Instead of coming to your feet and going into a jump, you will come to your feet with your hands above the waist…surfer stance for bonus points!

 

 

CrossFit Endurance (6am)

 

6 RFT:

400m Run/Row (alternating rounds)

21 Wall Balls/MB chest-to-overhead (alternating rounds)

12 Burpees/Inverted Burpees (alternating rounds)

 

 

 

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