CrossFit WOD
AMRAP – 3:00
– Double Unders
3 rounds for time of:
– 12 KB Snatches (each)
– 12 Jumping Lunges (each)
– 12 Burpees
Endurance WOD
Run/Row:
– 5:00 on
– 2:30 off
– 6:00 on
– 3:00 off
– 7:00 on
Tag: Snatch
CrossFit WOD
15-12-9-6-3:
– SDLHP (115#/75#)
– Snatch (115#/75#)
CrossFit WOD
Deadlift
5 x 3 @ 75%
5 rounds for time of:
– 9 Hang Power Snatches, 75/45 pounds
– 21 Double Unders
Mobility WOD
CrossFit WOD
Five Rounds for Load:
– 2 Hang Snatch
– 2 Hang Squat Snatch
– 2 Power Snatch
– 2 Squat Snatch
Same weight for each movement. Increase weight each round.
Mobility WOD
CrossFit WOD
Press
1-1-1-1-1-1-1
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Endurance WOD
Four to Eight Rounds:
– 200m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Power Snatch
5 x 5 @ 65%
Tabatas
– Rower (8 x 20/10)
– 1 Minute Rest
– Wall Balls (8 x 20/10)
Mobility WOD
Categories
2012-01-05
Underground WOD
Six Rounds
1a. 5 KB Clean and Press w/ Right
1b. 5 KB Clean and Press w/ Left
1c. 20 Mountain Climbers (each)
Five Rounds
2a. 10 KB Snatches w/ Right
2b. 10 KB Snatches w/ Left
2c. 10 KB High Pulls
Endurance WOD
Three to Seven Rounds:
– 4:00 Run
– 3:00 Recovery
Daily WOD
AMRAP – 12 Minutes:
– 3 Power Snatch (60-70% of 1RM)
– 3 Muscle Ups (9 Pullups/9 Push Ups)
– 12 Air Squats
Daily WOD
Power Snatch
1-1-1-1-1
Tabatas
– Box Jumps (8 x 20/10)
– Slam Balls (8 x 20/10)
Mobility WOD
Daily WOD
Deadlift
5-5-5-5-5 Reps
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Mobility WOD