CrossFit WOD

Wednesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)


2 ROUNDS
:30 Bike or Row
8 Step Ups
10 PVC Pass Through
10 Jumping Overhead Squat
5 Broad Jumps

Strength

Snatch (8×2)


SNATCH COMPLEX

EVERY 1:30 FOR 8 SETS
2 Squat Snatch*

*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across

Workout

Metcon (AMRAP – Rounds and Reps)


“DOUBLE AMRAP”

AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jump (24/20)

-Rest 2:00-

AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jumps (24/20)