CrossFit WOD
Hang Power Snatch
3-2-2-1-1-1-1
Partner Finisher
AMRAP – 6:00
– 15 Air Squats
Resting Partner: Suitcase Hold
Mobility WOD
Category: Mobility
CrossFit WOD
21-15-9:
– Deadlift (225#/155#)
– Thruster (95#/65#)
Mobility WOD
– High Hamstring
– Anterior Hip
– Band Squat
CrossFit WOD
For Time:
– 1k Row
– 400m Run
– 200 Double Unders
Mobility WOD
– High Hamstring
– Anterior Hip
CrossFit WOD
“Nancy”
Five Rounds:
– 400m Run
– 15 Overhead Squats (95#/65#)
Mobility WOD
CrossFit WOD
Five Rounds
AMRAP – 2:30
– 400m Run
– Air Squats
– 2:30 Active Recovery
Mobility WOD
– Anterior Hip
– Heel Cord/Calf Bone Saw
CrossFit WOD
“Fran”
21-15-9:
– Thruster (95#/65#)
– Pullup (C2B)
Mobility WOD
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– Equal Rest
– 200m Run/250m Row
– Equal Rest
– 300m Run/500m Row
– Equal Rest
CrossFit WOD
Seven Rounds:
– 7 Hang Squat Snatch (95#/65#)
– 7 Ring Dips
Mobility WOD
CrossFit WOD
AMRAP – 12:00
– 2 Snatches
– 6 Barbell Burpees
Mobility WOD
CrossFit WOD
“Diane”
21-15-9 RFT:
– Deadlift (225#/155#)
– HSPU
Mobility WOD
CrossFit WOD
Overhead Squat
5-5-5-5-5
Tabata
– Pullups
– Air Squat
Mobility WOD