Tuesday's WODs!

March 3, 2020

A bunch of you guys were off to a great start on our handstand walking challenge today! Keep it up!!

 

Here are your Tuesday WODs...

 

Tuesday March 3, 2020

 

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

 

Snatch Warm-up and Mobility:

2 Minutes of Cardio

10 PVC Pass Through

30 Mountain Climbers

10 Cossack Squats

5 Russian Baby Makers

5 Air Squat (w/ 3ct bottom hold & chest up)

10 PVC Around the world in each direction

 

WITH AN EMPTY BARBELL

Snatch Lift Off x 3

Snatch Pull from Knee x 3

Snatch High Pull from Knee x 3

Snatch from Knee x 3

Snatch from Power Position x 3

Snatch Balance x 3

OHS x 3

Snatch x 3

 

Strength:

 

5x5 Snatch from Power Position

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 65%

#5: 5 reps @ 65%

 

 

 

WOD:

 

For time:

400m Row

30 KB Swings 53/70

20 OH Lunges w/barbell 65/95

10 Burpee Monkey Swings (Burpee + K2E + T2B + Pull-up = 1)

20 OH Lunges 65/95

30 KB Swings 53/70

400m Row

 

CrossFit Endurance (6am)

 

3 Rounds of 2 minutes at each station:

Calories

Deck Squat Step-ups

Burpee Pull-ups

Singles & DUBs (1 minute of each)

Plank Up-downs

 

*2 minute rest between rounds

 

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