WOD

7
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total reps.

Warm-up

5 Mintues of Dynamic Movement that consists of

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations, etc.

Then,

Banded Snatch Warm-up + Thoracic Mobility

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Then,

10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides

Weightlifting

1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00

– Beginner: Work on technique with light loads.

2) Metcon Prep

2 Rounds of:

3 Touch n Go Squat Snatch (OR Power Snatch + OHS or Thruster)

Rest 60s.

1 Power Snatch + 3 Overhead Squats

1 Power Snatch + 3 Overhead Squats

Metcon

The Departed (AMRAP – Reps)

“The Departed”

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Hypertrophy

Facepull + External Rotation + Y-Press: 3 x 10-15. Rest 60s.

– 1 rep = 1 rep of each