WOD

7
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a 1RM. Perform reps of 5-4-3-2-1+ then about 3-4 sets of 1 to reach a 1RM. Rest 2 min between singles as you approach your 1RM. The goal is to beat your current 1RM by 5#s.
– Metcon: Today’s metcon is short, but will be challenging – weights should be light. This is a couplet of power snatch and WBS. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank.

Warm-up

QOD: What language do you wish you could speak?

Grab a medball + PVC:

Glute Bridges x 10 (2 count glute squeeze at the top of each rep)

Cossack Squats x 10

Lunge with twist x 10

Air Squat x 10

Med ball Power Clean x 10

Med ball press x 10

Med ball thruster x 10

Glute Bridges x 10 (2 count glute squeeze at the top of each rep)

Then,

“Burgener Warm-up with 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.

Weightlifting

1) Front Box Squat: 5-4-3-2-1+. Rest 2:00

– Build to a 1RM.

– 13-15″ Box

– Beginner build to a challenging set of 3

2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.

Front Squat Box Squat

Metcon

“Snatch Balls”

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 14)

*Courtesy of CF Southie

L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:

AMRAP 7:

10 Alt. DB Snatches (light)

10 Wall balls (10, 8)

Snatch Balls (AMRAP – Rounds and Reps)

“Snatch Balls”

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 14)

*Courtesy of CF Southie

L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:

AMRAP 7:

10 Alt. DB Snatches (light)

10 Wall balls (10, 8)

Hypertrophy

Single Leg Glute Bridge x 150 reps (total). Opposite leg rests while other leg works – alternate sets back and forth

performing 15-20 reps per set.