WEDNESDAY WOD July 31, 2019

30
Jul

WEDNESDAY WOD July 31, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Thoracic PAILs &RAILs
Thoracic Spine Isometric Holds

Followed by…

Two Sets of:
Russian Babymakers x 5
Cuban Press x 5
Close Grip Overhead Squat x 5

Followed by…

Two Sets of:
Muscle Snatch x 3
Snatch Drops x 3 (lower for each one)
Sotts Press x 3
(Sotts Press for the under-mobile athlete)

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

CrossFit WOD
FITNESS

Warm-Up.
12-Minute Mobility for Hip Hinge Day

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats