CrossFit WOD, August 2, 2019

2 Aug 19

Warm-up
Warm-up
For Quality

500m Row @ 80%

-3 Rds NFT

10 Close Grip Swings

8 Pressing OHS (bar)

6 DB Snatch (6 right arm/ 6 left)

Weightlifting
Power snatch +2OHS (5x1 Building)

Metcon
Metcon (Time)
For Total Time

45 Power Snatches 95/65#

-Then

8 Rds Of,

6 Over The Bar Burpees

20 DU’s

*note

fast and hard on the power snatches, then a steady pace for the 8 rounder.

Cool Down
Mobility

Banded Shoulder Stretch

Couch Stretch

1st Rib W/Lacrosse Ball

Competitors Program

Competitors Conditioning
Metcon (Time)
C.1.

Conditioning: RN-1

6x200m Run @ 85%

-Rest 1:00

Then:

4x400m Run @ 90%

-Rest 2:00

Then:

2x600m Run @ 100%

-Rest 3:00

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