01 Jul CrossFit WOD, July 2, 2019
Posted at 20:00h
in Work out of the day
07/02/2019
Warm-up
Weightlifting
Snatch (Weight)
1) Squat Snatch: 8 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep
– add weight each set or technique work
– Reset on each rep
Power Clean (Weight)
2) Power Clean: 6 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep
– add weight each set or technique work
– Reset on each rep
Front Squat (Weight)
3) Front Squat: 4 x 4. Rest 90s.
– build to a moderately heavy set of 4.
– build to a moderately heavy set of 4.
Auxiliary Work
Band Resisted Russian KBS: 4 x 25. Rest 60s.
1 round
20 Bodyweight Single Leg Glute Bridges (both sides)
20 Banded Pull-aparts
20 Around the World
10 Slow OHS
Then
3 Hang muscle snatch
3 Hang power snatch
3 Slow OHS
Then
3 + 3 Power snatch from mid-shin + ohs
2 Squat Snatches
Then
2 Hang muscle cleans
2 Hang power cleans
2 Power clean from mid-shin
2 Slow front squats