WOD

2
Mar

WOD

CrossFit Fulshear – CrossFit

Today your clients will get into teams of 3 for today’s workout splitting work however they choose. Like the name implies the row should be fast, but consistent (a pace they could sustain for many sets), the snatches fast with quick transitions, and strict pull-ups slower without hitting failure. Barbell loading should be light today and strict pull-ups should be completed in small sets (3-5.) This workout should be completed at 80-85% effort for the duration.

Warm-up

Partner up and grab barbells, rowers, and set-up for strict pull-ups

Coach Led:

Burgener Warm-up

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each

Then,

2 Rounds of:

5 Power Snatch

3 Strict Pull-ups

Metcon

In teams of 3:

’”Fast-Fast-Slow”

For time:

4k Row

150 Power Snatch (95, 65)

75 Strict Pull-ups

Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45) (Band Assisted Chin-ups)

L1: (55, 35 or Alt. DB Snatches) (Ring Rows)

30:00 Cap

Alternate Option:

– Mix and match bike, or jog a total of 4k worth of work.

Metcon (Time)

In teams of 3:

’”Fast-Fast-Slow”

For time:

4k Row

150 Power Snatch (95, 65)

75 Strict Pull-ups

L3: (75, 55)

L2: (65, 45) (Band Assisted Chin-ups)

L1: (55, 35 or Alt. DB Snatches) (Ring Rows)

30:00 Cap

Alternate Option:

– Mix and match bike or jog a total of 4k worth of work.

Hypertrophy

Dirty 30s: 3 x 10-10-10. Rest 60s.

https://www.youtube.com/watch?v=gEosW05V05s