CrossFit WOD

Sunday

By September 7, 2019 No Comments

Three Danes CrossFit – CrossFit

OPEN GYM

Three Danes CrossFit offers open gym on Sundays! 8am – 11am

Now there will be a supervised block of time every week for our members and guests to come and get some more focused attention outside the traditional class environment. It is a great opportunity to work skills, supplement a strength program, or train for that upcoming competition. If you are entered in an on line competition, then this would be the time for you to come and get your WOD completed. Athletes can structure their own training time while at Open Gym, or the Trainer that day can help you select a WOD for you to complete.

If you are looking for something but can’t figure out what to do, try doing the following work out. Either way a Trainer will be available the entire time to help you accomplish your goals, and keep you safe!

Warm-up

Warm-up (No Measure)

2 ROUNDS OF…

20 Mountain Climbers

15 Air Squats

10 Step Ups/Box Jumps

5 Up Downs

2 ROUNDS OF…

100m Run

10 PVC Pass Throughs

8 Behind The Neck Presses w/ Sn. Grip

6/6 DB Hang Muscle Snatch

2 ROUNDS OF…

10 Barbell Snatch Deadlifts

8 Barbell Hang Muscle Snatches

6 Barbell Behind The Neck Push Press

Metcon (Time)

FOR TIME*

27-21-15-9

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

*400m run after every full set.

Workout