WODs

CrossFit WOD, June 14, 2019

By June 9, 2019 No Comments
Shimata

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Snatch High Pull + Power Snatch (E2Mx5, Complex AHAP)
Every 2 minutes x 5 Rounds, perform a Snatch High Pull + Power Snatch. Reset after the high pull, increase the weight each round and record your heaviest complex.

Metcon
Shimata
For time: 15 Min Cap

9-7-5
Power Snatch
25-20-15
Toes to Bar

Rx = 135/95#
Rx+ = 155/105#

* Snatch weight should be heavy singles

Scaling – 1.) Snatch weight 2.) Kipping Knee-ups/V-ups

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running or walking.
Metcon
5 Rounds:

10 V-ups
10 Sit-ups
10 Hollow Rocks