Skip to main content
Uncategorized

CrossFit L 3 WOD, July 20, 2021

By July 20, 2021No Comments

W6D2

Warm-up
Warm-up
2 Rounds
10x Pass Throughd
10x Whirly Birds
10x Kang Squats
10x Kneeling DB Press
10x Skull Crushers
10x Single Leg Hip Thrusters
10x Scap Pull Ups
10x Press Outs

Power Snatch Extensive Warm Up
5x
Jump Shrug
Jump Shrug high pull
Behind the neck press
Sots Press
Strict Snatch
Muscle Snatch
Power Snatch
2x
Power Power Snatch
hang Power snatch

15 minutes MAX

After the warm up, explain the movemenrs for the workout! Short turn over time between lifting and the WOD

Focus on technique

Weightlifting
Hang Power Snatch (Technical single (2 misses then drop weight))
Hang Power Snatch + Low Hang Power Snatch

20 minutes

Metcon
Metcon (Time)
30-20-10
Pull Ups
Box Jumps

After each rounds sprint
400m

17 minute WOD!
+ 30/24
X 24/20
Scaled 20/12