WOD

27
Dec

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is week of 1 Paused Front Squat percentage work. You’ll see this work for the next 3 weeks with varying loading parameters. All sets should be perfect execution and relatively fast even with the 1 ONE THOUSAND pause.
– Metcon: Today’s Open WOD is a nasty couplet that you need to really pace correctly to avoid redlining. Snatches should be light. Have a plan to break these up early. Effort should be at 85-90%.

Warm-up

Grab a PVC and complete:

10 Around the World

10 Pass Thru

10 Overhead Squats

10 Hang Muscle Snatch

10 Overhead Squats

Then,

Snatch Warm-up:

Sit – Shrug – High Pull – Superman – Knee

Weightlifting

Paused Front Squat: 6 x 3 @75%, every 90s.

– 1 Second Pause on each rep

– Take 4 sets to build to 75% before starting the clock

Paused Front Squat

Metcon

MetCon Warm-up: (3 Rounds)

5 Muscle Snatch

20 Doubles

“Open WOD 14.1”

AMRAP 10:

30 Double Unders

15 Power Snatch (75, 55)

*Scaled (45, 35) (Single Unders)

Hypertrophy

Banded Pull-Throughs: 4 x 25. Rest 30s.

*Ultra-wide stance

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#