WOD

18
Jun

WOD

CrossFit Fulshear – CrossFit

– Metcon Prep: Today we’ll spend a small amount of time working on the
power snatch + overhead squat to prepare for today’s metcon.
– Metcon: Today’s workout is about consistency – barbell cycling and run
intervals. This is a longer piece so look to maintain a slower pace, around
75-80%. This should not be a sprint. The barbell loading increases with
each round so this should change your strategy.

Warm-up

Banded Snatch Warm-up

Then,

“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 grab barbells and complete:

3 Hang Muscle Snatch

3 Hang Power Snatch

Put bar down + rest 10s

3 Power Snatch on Coaches Call

Weightlifting

Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.

Power Snatch + OHS Complex

Power Snatch + Overhead Squat: Work up to a heavy 2 + 2. Rest 90s-2:00 (2 Power Snatch then 2 OHS)

Metcon

For time:

Run 400 Meters

21 Power Snatch (115, 75)

Run 800 Meters

15 Power Snatch (135, 95)

Run 1 Mile

9 Power Snatch (155, 105)

L3: (95, 65) (115, 75) (135, 95)

L2: (75, 55) (95, 65) (115, 75)

L1: (Alt. DB Snatches x 16 Total Reps per round)

30:00 Time Cap

Metcon (Time)

For time:

Run 400 Meters

21 Power Snatch (115, 75)

Run 800 Meters

15 Power Snatch (135, 95)

Run 1 Mile

9 Power Snatch (155, 105)

L3: (95, 65) (115, 75) (135, 95)

L2: (75, 55) (95, 65) (115, 75)

L1: (Alt. DB Snatches x 16 Total Reps per round)

30:00 Time Cap

Hypertrophy

Tabata:

plank

R plank

L plank

plank dips