Tuesday's WODs!

October 22, 2019

Sorry for the late post! Here are your Tuesday WODs...

 

Tuesday Oct. 22, 2019

 

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

Warm-up:

2 minutes of cardio

Then, 2 rounds of:

5 inchworm

10 box jump no rebound 20/24

20 shoulder taps in push up plank position or in handstand

20 deadbug

 

Strength:

Snatchy Snatchy Snatch

Six sets of:

Snatch Lift-Off + Snatch Pull + Snatch @ 78-83%

 

For the snatch lift-off, pause for 2 seconds at mid-patella before returning the barbell to the ground, then immediately perform a snatch pull focusing on proper bar path and speed from the knees through full hip extension; then drop the barbell, set yourself properly and perform a full snatch.

 

WOD:

For time:

30 Calories

20 KB Snatch 35/53

15 Overhead Squats 75/115

10 Box Jumps 24/30

5 Burpee C2B Pull-ups

10 Box Jumps 24/30

15 Overhead Squats 75/115

20 KB Snatch 35/53

30 Calories

 

 

CrossFit Endurance (6am)

 

Warm-up:

 

See CF

 

WOD:

 

Time for some more sprint intervals!

 

3 Rounds, each for time. Record total time AND time for slowest round.

 

30/40 Calories

25 (Single + DUB = 1) complexes (sub =100 singles)

20 DB Box Step-Overs 20/30 (1 DB in each hand)

150m Run

10 Burpees

5 Jumping Pull-ups

Rest 3 minutes

 

 

 

 

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