WOD 190812 (一)

CROSSFIT WOD

1. Warm Up + Mobility

<total 15:00>

  • 1:00 Warrior Squats

Then:

  • 500m Row

  • 12 PVC Pass Throughs

  • 21 Pausing Back Squats*

  • 12 PVC Pass Throughs

  • 15 Pausing Front Squats*

  • 12 PVC Pass Throughs

  • 9 Pausing Overhead Squats*

  • 500m Row

*All with empty barbell and 2s Pause

2. Skill

<total 25:00>

Stamina Squats

Alt On the 1:00 x 12 Sets:

  • A: 2 Front Squats

  • B: 4 Back Squats

*1-Rep Max Back Squat*0.9*0.72. Same weight for all squats.

3. WOD

<total 20:00>

“Rocket Power”

For Time (TC=15:00):

  • 21 Burpees

  • 21 Power Snatches (43/30)

  • 15 Burpees

  • 15 Overhead Squat (43/30)

  • 9 Burpees

  • 9 Squat Snatches (43/30)

*Notes:

1. Choose weights that you can complete the overhead squat within 2 sets.

2. Pace burpees

CONDITIONING WOD

1. Warm-Up

(total 15:00)

EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20m Bear Crawl (Robotic Dog)

  • 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

(total 20:00)

  • 10:00 DU Practice

  • 10:00 Swing & Kipping Practice

3. WOD

(total 25:00)

AMRAP 20:

  • 500m Row

  • 10 DB Thrusters (15/10)

  • 20 V-Ups