CrossFit WOD

Wednesday 1.30.19

By January 29, 2019 No Comments

Three Danes CrossFit – CrossFit


Anybody else miss the open doors?!?

WOD

6 RFT

6 Sumo Deadlift High Pull 115#/ 75#

9 Lateral Bar Burpees

12 Pull-Ups

then:

3 Rounds – 4 MIN AMRAP

15 Power Snatch 75#/ 55#

15 Box Jump Overs 24″/ 20″

15 Push-Ups

Rest 2 Minutes

Warm-up

4 MIN AMRAP

Row 150m or Ski 100m

10 Double Dumbbell Snatch 35#/ 20#

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

WOD

Metcon (Time)

6 RFT
6 Sumo Deadlift High Pull 115#/ 75#

9 Lateral Bar Burpees

12 Pull-Ups

INTERVAL

Metcon (AMRAP – Rounds and Reps)

3 Rounds – 4 MIN AMRAP
15 Power Snatch 75#/ 55#

15 Box Jump Overs 24″/ 20″

15 Push-Ups

Rest 2 Minutes