WOD

05-08-19

By May 8, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

Coach Led BB Warm UP:

5 Snatch Pull

5 Snatch High Pull

5 BTN Push Press

5 Muscle Snatch

5 Power Snatch

5 Overhead Squat

Proceed to warm up 20 Jump Ropes and TNG Snatches to starting load.

Cleared Hot (6 Rounds for weight)

6 Rounds: Every 4 Minutes

RX+

75 Double Unders

6-5-4-3-2-1

Squat Snatch For Load

RX

150 Single Unders

6-5-4-3-2-1

Squat Snatch For Load

Scale: Squat Snatch For Power Snatch or Squat Clean.

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min per side

3. Shoulder Floss: 3 min per side

4. Calf Smash on KB: 4 min per side

Snatch (1 X 6)

Snatch (1 X 5)

Snatch (1 X 4)

Snatch (1 X 3)

Snatch (1 X 2)

Snatch (1 X 1)