WOD
CROSSFIT 643
Wod
Monday
Warm-up
400 Meter Run into
AMRAP 5
8 Alternating Dumbbell Snatch (light)
5 Single Arm DB Thrusters (light)
3 elbow to floor stretch (each side)
Into
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
AMRAP 5
8 Alternating Dumbbell Snatch (light)
5 Single Arm DB Thrusters (light)
3 elbow to floor stretch (each side)
Into
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
Weightlifting
Snatch Deadlift + Snatch (3 x 1)
Snatch Deadlift + Snatch:
(1+1) x 3 sets @ 80-87% 1RM Snatch
*Rest 90 seconds between sets*
(1+1) x 3 sets @ 80-87% 1RM Snatch
*Rest 90 seconds between sets*
Deficit Snatch Deadlift (Weight)
Snatch deficit deadlift:
2 Inch deficit
3x3 @ 105% of best snatch
*Rest 60-90 seconds between sets*
2 Inch deficit
3x3 @ 105% of best snatch
*Rest 60-90 seconds between sets*
Metcon
Metcon (Time)
For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
* 15:00 Time Cap *
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
* 15:00 Time Cap *
CROSSFIT 643
Upcoming Classes
CROSSFIT 643
CONTACT US
Address :
1 Enterprise Ct
Sewell, NJ 08080
Email :
[email protected]
Phone:
+1 610-506-1010
CROSSFIT 643
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