CrossFit WOD

Tuesday 5.7.19

Three Danes CrossFit – CrossFit


WOD

Snatch

3 reps @ 50, 60, and 70% of 1 RM

2 sets of 3 reps at 75% of 1 RM

3 sets of 2 reps @ 80% of 1 RM

Snatch Deadlift

(percentages based off snatch 1 RM)

3 reps @ 80, 90, and 100% of 1RM

2 sets of 2 reps @ 110% of 1 RM

Seated Dumbbell Press

4 – 4 – 4 – 4

Warm-up

2 Rounds

2 Wall Runs

10 Hip Bridge

10 Box Jump

10 Good Morning 45#/ 35#

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

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Warrior Squat

Weightlifting

Snatch (3 – 3 – 3 – 3 – 3 – 2 – 2 – 2)

3 reps @ 50, 60, and 70% of 1 RM

2 sets of 3 reps at 75% of 1 RM

3 sets of 2 reps @ 80% of 1 RM

Snatch Grip Deadlift (3 – 3 – 3 – 2 – 2)

Percentages based off snatch 1 RM

3 reps @ 80, 90, and 100% of 1RM

2 sets of 2 reps @ 110% of 1 RM

Seated Dumbell Press (4 – 4 – 4 – 4)