CrossFit WOD
1RM – 8:00
– Snatch Grip Deadlift
*Drop from the top
EMOM
– Odd: 1 Hang Power Snatch
– Even: 8 Burpees AFAP
*Start at 60% 1RM Power Snatch. Add 10# each round. EMOM ends when you top out on snatch.
3:00 Rest
For Time:
– 500m Row
– 25 Burpee Pullups
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Three Position Snatch
*Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps.
For Time:
– 600m Run
– 50 HR Pushups
– 50 Jumping Lunges (each)
– 600m Run
CrossFit WOD
Five Rounds:
– 8 KB Snatches Right Unbroken
– 8 KB Snatches Left Unbrokn
– 8 Tactical Lunges
– 8 KB Rows Right
– 8 KB Rows Left
– 8 Ring Dips
CrossFit WOD
Four Rounds:
– 10 KB Cleans Left
– :30 Rest
– 10 KB Cleans Right
– :30 Rest
Four Rounds:
– Max Ring Pushups
– :30 Rest
Four Rounds:
– 10 KB Snatches Left
– :30 Rest
– 10 KB Snatches Right
– :30 Rest
Four Rounds:
– 20 Hollow Rocks
– :30 Rest
CrossFit WOD
1RM – 15:00
– Power Snatch
For Time:
– 1 to 10 Box Jump (24″/20″)
– 10 to 1 Push Press (95#/75#)
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Power Snatch
– 200m Run/250m Row
Five Rounds w/ 2:00 Rest
– 150′ Farmers Walk
– 15 OH KB Swings
CrossFit WOD
1RM – 15:00
– Snatch
Ladder – 8:00
– Push Press (115#/75#)
– Box Jump (24″/20″)
CrossFit WOD
EMOM – 20:00
– 1 Power Snatch
– 10 Heavy Russian KB Swing
CrossFit WOD
Good OH Position in OH Squat
1. 1RM – 15:00
– Hang Squat Snatch
-or-
2. 1RM – 15:00
– Power Snatch
Ten Rounds w/ 1:00 Rest
– 5 Clean, Catch, Squat
– 5 Pullups
– 5 Burpees
Daily Motivation: “Treat a person as he is, and he will remain as he is. Treat him as he could be, and he will become what he should be.” -Jimmy Johnson
CrossFit WOD
EMOM – 20:00
– Odd: 1.1.1 Snatch
– Even: 4 Pushups, 4 Burpees, 8 Air Squats