CrossFit WOD

Monday 6.10.19

Three Danes CrossFit – CrossFit


WOD

25 Shoulder Taps

25 Push Press 115/75lbs

25 GHD Sit Ups

150 Double Unders

25 GHD Sit Ups

25 Push Press

25 Shouder Taps

RX+ 100′ HS Walk for Shoulder Taps

Warm-up

3 Steady Rounds

10 V-Ups

15 Banded Good Mornings

15 Empty Bar OHS

Mobility

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

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Wall Stick-Up; thumbs, fists, palms

Scorpion Stretch

Wrist Stretch

Lat Stretch on Wall

Cross Body Arm Stretch

Band Pull Apart, palms up

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Pause Power Position Snatch Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

Hang Snatch (1-1-1-1-1)

Every 2 Minutes for 10 Minutes

1 Rep @ 90%+

Heavier than last week

WOD

Metcon (Time)

25 Shoulder Taps

25 Push Press 115/75lbs

25 GHD Sit Ups

150 Double Unders

25 GHD Sit Ups

25 Push Press

25 Shouder Taps

RX+ 100′ HS Walk for Shoulder Taps
18 minute time cap

Athletes working on double unders to go for 150 double under attempts