07 Apr CrossFit WOD, April 8, 2019
Posted at 20:00h
in Work out of the day
04/08/2019
Weightlifting
Weightlifting
Front Squat Box Squat (Weight)
1) Front Box Squat: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– 13-15" Box
– Build to a 1RM.
– 13-15" Box
2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.
Metcon
Snatch Balls (AMRAP – Rounds and Reps)
"Snatch Balls"
AMRAP 7:
7 Power Snatch (95, 63)
10 Wall balls (20, 14)
*Courtesy of CF Southie
AMRAP 7:
7 Power Snatch (95, 63)
10 Wall balls (20, 14)
*Courtesy of CF Southie
Auxillary Work
Single Leg Glute Bridge x 150 reps (total).
Opposite leg rests while other leg works –
alternate sets back and forth performing 15-20 reps per set
Opposite leg rests while other leg works –
alternate sets back and forth performing 15-20 reps per set
Glute Bridges x 10 (2 count glute squeeze at the top of each rep)
Cossack Squats x 10
Lunge with twist x 10
Air Squat x 10
Med ball Power Clean x 10
Med ball press x 10
Med ball thruster x 10
Glute Bridges x 10 (2 count glute squeeze at the top of each rep)
Then,
"Burgener Warm-up with a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each