Wods

Aug 6

By August 5, 2018 No Comments

Fitness Program:
Warm up:
3:00 Bike or Row

2x
10 Reverse lunges w/ OH reach back (5/leg)
10 Toe Touch to Squat
10 Knee & Ankle rotations/direction

Empty barbell
5 RDLs
5 Squats
5 Good Mornings
5 Reverse Lunges/leg

Strength:
Back Squat 3 x 14, working sets, rest as required
Hip Thrusts 3 x 14

Metcon:
50 Cal AB For Time

Performance Program:
Warm Up:
3:00 Bike or Row

10 Shoulder Circles in each direction
10 Standing Knee Hugs, alternating
10 Standing Quad Pulls, alternating
10 Lateral Lunges or Cossack Squats

Barbell Only
5 Behind the Neck Snatch Grip Press
5 Overhead Squat
4 Snatch Balance
4 Snatch Grip High Pull
3 Snatch Pull Under
3 Muscle Snatch
2 Tall Snatch
2 Snatch

Strength:
Hang Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
Snatch Deadlift  90%x3x3
Overhead Squat (Weight by feel – Stable, full depth reps) – 5×3

Metcon:
50 Cal AB AFAP

Jeremy

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