WOD

27
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: Today’s strength work will be the focus of today’s class. We
want you to strive for high-quality reps for all of today’s OLY/strength
work. You will complete 2 HANG SQUAT snatches every 60-90s for 12
minutes, increasing weight if form permits. If you struggle with ROM and catching in the squat, you will work on catching in the power snatch
position and lowering into an OHS (within ROM). Box squats will be
performed at 65-70% of 1RM Front Squat, +5% from last week.
– Metcon: This should be performed at max effort/sprint pace and should
not take long to complete, but the weight you choose should be challenging to completes sets UB.

Warm-up

QOD: What job did you always wish you’d have had?

Coaches Oly Progressions

Minutes 3:00-8:00

15-20 (total) Seated Box Jumps building in height to prepare the CNS

8:00-16:00

Hang Squat Snatch Progressions of Coaches Choice

16:00-20:00

Front Box Squat Practice/Coaching

Weightlifting

1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets.

2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s.

– Parallel box (should be the same as last week.)

Squat Snatch

Front Squat Box Squat

Metcon

For time:

30-20-10

Goblet Squats (70, 53)

KBS (70, 53)

L3: (53, 35)

L2: (45, 30)

L1: (35, 25)

7:00 Cap

Metcon (Time)

For time:

30-20-10

Goblet Squats (70, 53)

KBS (70, 53)

L3: (53, 35)

L2: (45, 30)

L1: (35, 25)

7:00 Cap

Hypertrophy

Banded push-ups 3×30 seconds