top of page
Search

June 16th WOD


Strength: 12 min EMOM

1 Snatch grip deadlift

1 Hang squat snatch

2 OHS

Conditioning:

4 rds

3min Amrap (1 min rest after each round)

21 Push Press (Rx + 135/95) (115/75)

10 Burpees over bar

*With remaining time in the amrap complete MAX Hang Snatch (Rx+ 135/95) (115/75)

So for example: if it takes you 1min to do 21 Push Press and Burpees, you have 2 min of Snatches)


36 views0 comments

Recent Posts

See All

Monday March 4th WOD

Crossfit Open WOD 24.1 Strength: Shoulder Press 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: For time: 21 dumbbell snatches, arm 1 (50/35)(35/20) 21 lateral burpees over dumbbell 2

Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

bottom of page