Thursday's WODs!

June 27, 2019

That was a fun one Matthew Custage! Now on to our Thursday WODs...snatches, squats, snatches, and squats...

 

Thursday June 27, 2019

 

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

 

Strength: Time for some snatches!

 

A) 0:00 - 7:30: Pausing Overhead Squat

3 reps every 90 seconds x 5 sets. There are (4) pauses, each for a single second.

Pause #1 - 1/4 of the way down (quarter squat)

Pause #2 - Halfway down (parallel)

Pause #3 - Absolute bottom of squat

Pause #4 - Halfway up (parallel)

 

B) 7:30 - 15:00: Pausing 3-Position Squat Snatch

Every 90 seconds x 5 Sets:

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knee-level)

1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

 

WOD:

 

4 RFT:

 

10 Squats 65/95 (alternate between front and back rack)

20 Lunges (stay in rack position from squats)

10 HSPU

20 Handstand Shoulder taps (against wall)*

 

*Sub for shoulder taps is handstand steps, or shoulder taps from high plank position

 

 

Endurance WOD (6am)

 

5 RFT:

25/30 calories

25 Ab-Mat Sit-Ups

20 Goblet Step-ups 35/53

15 Kettlebell Swings 35/53

10 HR Push-Ups

5 Wall Walks

 

 

Unloaded WOD (6:30pm)

 

Strength/Pre-WOD:

For 15 minutes, rotate through the following circuit:

5 HSPU (strict, kipping, or negatives, depending on skill level)

5 Dragon Flags

10 Jumping Goblet Squats

15 KB Oblique Bends per side

 

WOD:

AMRAP in 15 minutes:

5 Man Makers 20/30

100m KB Waiter’s Walk 35/53

15 KB Swings

20 KB OH Lunges (10 per arm)

25 MB Sit-Up and Toss 14/20

 

 

 

 

 

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