CrossFit WOD

Monday 6.3.19

Three Danes CrossFit – CrossFit


WOD

16 Minute Running Clock

4:00 Max Rep KB Snatch 53/35lbs

4:00 Max Burpees to 6″ Target

4:00 Max Rep KB Snatch

4:00 Max Burpees to 6″ Target

Score is total reps of KB Snatch and Burpees accumulated over 16 minutes.

Warm-up

3 Rounds

200m Row

10 Russian Swings

10 Lateral Goblet Squats

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)

Couch Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Banded Arm Circles

Banded Overhead Squat

WOD

Metcon (AMRAP – Reps)

16 Minute Running Clock

4:00 Max Rep KB Snatch 53/35lbs

4:00 Max Burpees to 6″ Target

4:00 Max Rep KB Snatch

4:00 Max Burpees to 6″ Target
Score is total reps of KB Snatch and Burpees accumulated over 16 minutes.

Weightlifting

Single Leg KB Deadlift

6×10 (3 sets per side)

AND

Sots Press

(from back rack)

5×5