WOD

14
Mar

WOD

CrossFit Fulshear – CrossFit

Warm-up

Banded Snatch Warm-up

Then grab barbells and complete:

5 Muscle Snatches

5 Overhead Squats

5 Power Snatches

5 Overhead Squats

5 Bar Facing Burpees

*Add desired metcon weight

Then,

2 Rounds of:

3 Power Snatches

6 Bar Facing Burpees

Rest 90s between rounds

*Round 1 @80%

*Round 2 @95%

Metcon

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Alternate WOD:

Strength: Jerk: 6 x 2 @80%, every 60s.

Metcon:

Not for time:

30 DB Hang Squat Cleans

30 DB Thrusters

30 Push-ups on DBs

30 Alt. DB Snatch

30 DB Hang Power Cleans

*Athlete choice of weight

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Hypertrophy

KB March – Tabata 8 x 20s on/10s off.

Then,

5 Minutes of Parasympathetic Breathing