CrossFit WOD

Tuesday 4.23.19

By April 22, 2019 No Comments

Three Danes CrossFit – CrossFit


WOD

Snatch

3 reps @ 50, 60, 70, 80, and 85% of 1rm

then 1 – 1 @ 90% of 1rm

Snatch Pull

3 reps at 80 and 90% of 1rm; 2 reps @ 95%

then 1 – 1 @ 100%

(both Snatch and Snatch pull percentages are based off of Athlete’s one rep max Snatch)

Back Squat

3 reps @ 70 and 80% of 1 rm

then 2 – 2 – 2 @ 90% of 1rm

Warm-up

2 Rounds

5 Squats

1 Min Row

1 Min Bike

1 Min Ski

5 Hip Bridge

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Rig Calf Stretch

Superman Arm Raises

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Snatch (3 – 3 – 3 – 3 – 3 – 1 – 1 )

3 reps @ 50, 60, 70, 80, and 85% of 1rm

then 1 – 1 @ 90% of 1rm

Percentages are based off of Athlete’s one rep max Snatch

Snatch Pull (3 – 3 – 2 – 1 – 1)

3 reps at 80 and 90% of 1rm; 2 reps @ 95%

then 1 – 1 @ 100%

Percentages are based off of Athlete’s one rep max Snatch

Back Squat (3 – 3 – 2 – 2 – 2)

3 reps @ 70 and 80% of 1 rm

then 2 – 2 – 2 @ 90% of 1rm