Tuesday's WODs and CrossFit Total updates!

December 17, 2019

We had some stellar performances in the CrossFit Total today and lots of PRs!! Awesome work everyone! Our leaderboard has been updated!

 

 

 

Now, let's get ready to SNATCH!

 

Here are your Tuesday WODs...

 

Tuesday Dec. 17, 2019

 

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

 

Snatch Warm-up:

200m Run or Row

2 Lengths of mobility

Then, grab a PVC pipe and an empty bar.

 

2 Rounds (one with PVC and 1 with EB)

 

5 Jump Shrug

5 High Pull

5 Muscle Snatch

 

3 OH Squat

3 Snatch Balance

3 Behind the Neck Push Press (snatch Grip)

 

Strength: On a 15 minute clock…

 

0:00-5:00:

Hang Power Snatch Technique

5 Sets:

1 Hang Snatch Pull

2 Hang Snatch High Pull

3 Hang Muscle Snatches

*Keep the load light and focus on form.

 

5:00-10:00: Hang Power Snatch

EMOM x 5:

3 Hang Power Snatches

 

10:00-15:00:

Build to a 1RM Power Snatch

 

WOD:

 

4 Rounds of AMRAP at each station: (working for 12 minutes total)

Deadlifts 105/155

HSPU

Calories

 

Score = total reps

 

 

CrossFit Endurance (6am)

 

EWOD:

 

For time:

60 Double Unders, 30 Burpees

60 Single Unders, 30 Wallballs 14/20

60 Double Unders, 30 Calories

60 Single Unders, 30 Pistols (sub = single leg squat to box)

60 Double Unders, 30 Calories

60 Single Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees

 

 

 

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