Tuesday's WODs!

October 1, 2019

Here are your Tuesday WODs! Welcome to October!

 

Tuesday Oct. 1, 2019

 

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

 

Warm-up:

2 minutes of cardio, then:

Three sets of:

Snatch-Grip Romanian Deadlift x 3 reps

Snatch High Pull from Below Knee x 3 reps

Muscle-Snatch x 3 reps

Overhead Squat x 3 reps

Snatch Push Press x 3 reps

Snatch Balance x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps

 

*Set 1 - Empty Barbell

*Set 2 – 65/95 lbs

*Set 3 – 65/95 lbs

 

Strength:

Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch + Snatch = 1 rep

 

*Set 1 – 4 reps at 60% of 1-RM Snatch

*Set 2 – 3 reps at 65%

*Set 3 – 3 reps at 70%

*Set 4 – 2 reps at 75%

*Set 5 – 2 reps at 78-80%

*Set 6 – 1 rep at 80-82.5%

 

WOD:

 

21-15-9:

SDLHP 65/95

Push-ups

 

9-15-21:

Push Press 65/95

Pull-ups

 

 

CrossFit Endurance (6am)

 

Warm-up:

2 minutes of cardio, then:

 

3 rounds:

20 Single leg singles

15 air squat

10 ring row

5 inchworm

 

3 RFT:

 

800m Run

60 Single leg singles

400m Row

30 Ab-mat Sit-ups

20 Mountain Climbers

10 Burpee Tuck Jumps (knees above 90 degrees)

 

 

 

 

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