WOD – Mon, Jun 26
Warm Up
Power Snatch Complex (6 Rounds for reps)
Every 1:30 for 6 sets 12 minutes
3 muscle snatches + 2 power snatches + 1 overhead squat.
Build up to a heavy complex
3 muscle snatches + 2 power snatches + 1 overhead squat.
Build up to a heavy complex
The muscle recruitment goal is to lift slightly heavier Nancy. work out
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
BEGINNER
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)
INTENDED STIMULUS
- Classic CrossFit benchmark. Last programmed on 10/23/2021.
- 12:00-17:00.
- Light loading and large sets for the overhead squats.
- Fast but consistent pace on the runs.
Cool Down
3-5 minute bike row flush
2 rounds:
1:00 calf roll
1:00 quad smash
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Various banded pull aparts
On a 6:00 clock:
Round 1:
Partner 1 comes back and they switch.
Partner 1: 100-m jog
Partner 2: PVC overhead alternating lunges
Round 2:
Partner 1 comes back and they switch.
Partner 1: 50-m side shuffle each direction
Partner 2: alternating lateral lunges
Round 3:
Partner 1 comes back and they switch.
Partner 1: 100-m run
Partner 2: hang squat snatch
BB POWER SNATCH SKILLS N DRILL
3 Muscle snatch
3 Power snatch
3 Overhead squat