WEDNESDAY WOD June 20, 2018

19
Jun

WEDNESDAY WOD June 20, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.

B.
For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters

The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.

 

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, 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
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0

B.
For time:
Run 800 Meters
75 Kettlebell Swings
Run 800 Meters

 

 

 

BootCamp WOD
INTENSITY

A.
NFT (Not For Time)
5 sets of 30-40 sec low plank
(Weighted if possible – place weight on mid back)

B.
8 AMRAP
10 cal row
8 burpees
10 kettlebell russian swings

Rest 4 min

C.
8 AMRAP
10/8 cal AD Pro bike
8 burpees
10 abmat sit-ups