WOD 190910 (二)

CROSSFIT WOD

1. Warm Up + Mobility

<total 20:00>

  • 1:00 Couch Stretch per side

  • 2:00 Wrist Stretches

  • 1:00 Thoracic Opener

  • 1:00 Samson Stretch

  • 1:00 Row

  • 5 Spiderman + Reach (each side)

  • 15 PVC Pass Throughs

  • 10 Snatch Grip Sotts Press

2. Skill

<total 15:00>

Hang Power Snatch

On the 1:00 x 8:00:

  • 2 reps

Notes:

1. Knee level

2. From 50% up to 65%.

3. WOD

<total 25:00>

“Big Bird”

AMRAP 18:

  • 20 DB Snatches (15/10)

  • 20/15 cal Machine

  • 20 DB Box Step-Ups (24″/20″)

  • 20 Pull-ups

Notes:

1. Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

2. On the Machine, move at a moderate pace that allows you to attack the dumbbell step-ups.

CONDITIONING WOD

1. Warm-Up

(total 15:00)

  • 10 Russian Baby-Makers

  • 10 KB Deadlift

Then EMOM 10 (2 Rounds):

  • 5 Wall Slides @ 3030

  • 20m Bear Crawl (Robotic Dog)

  • 0:30 - 0:45 Handstand Hold

  • 10 Scapular Pull-Ups

  • 4 Over-Under Drill (2 each direction)

2. Skills & Strength

(total 25:00)

E1:30MOM 18 (3 Rounds):

  • 8 Weighted Box Step-Ups (Left Leg) @ 2111

  • 8 Weighted Box Step-Ups (Right Leg) @ 2111

  • 16 Single-Arm DB Row @ 2111 (8 each arm)

  • 10 Barbell Roll-Outs

3. WOD

(total 20:00)

For time:

  • 800m Run

  • 30 Alternating Single-Arm DB Snatches (15/10)