CrossFit WOD

Monday 2.4.19

By February 3, 2019 No Comments

Three Danes CrossFit – CrossFit


just waiting for the warmth to roll in…

WOD

4 RFT

Row 500/450m

21 Dumbbell Deadlift 70#’s/50#’s

Warm-up

3 Steady Rounds

20 Handstand Shoulder Taps

10 Empty Bar Overhead Squat

Bike 500m

Mobility

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

Wall Stick-up on the floor

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Samson Stretch

Cobra Pose

Child Pose

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Metcon (Time)

For Time

20 Snatch @ 70% 1RM

Rest 3:00

15 Snatch @ 75% 1RM

Rest 3:00

10 Snatch @ 80% 1RM

Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both
Post weights used in comments.

e.g. 70#/75#/80#

WOD

Metcon (Time)

4 RFT

Row 500/450m

21 Dumbbell Deadlift 70#’s/50#’s