WOD / Blog
08 March 2017
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (10 X 1) 90-100% WOD: 9 Minute AMRAP 1 Push Jerk (135/95) 2 HSPUs 3 Box Jumps (30/24) Mobility: Shoulders Buy Out: 3 Rounds 5 Strict Pull Ups 10 Pistols
09 March 2017
Warm-up: Coach’s Choice Strength/Skill: Time to Work the DB Overhead Squat WOD: 3 People Team 150 DB OHS for Time Athlete 1: Unbroken OHS (right arm) (35/20) Athlete 2: Squat Hold Athlete 3: Rest *Rotate athletes when OHS break *Switch arms the next round through *Score is time to complete 150 DB OHS Mobility: Athlete’s […]
10 March 2017
Warm-up: Coach’s Choice Strength/Skill: Split Snatch (Time to Work the Skill) WOD: CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: […]
13 March 2017
Warm-up: Coach’s Choice Strength/Skill: Power Clean (2-2-2-1-1) *Start at 80% of your 1 RM WOD: For Time 10-1 Power Cleans (135/95) Bear Crawl and Crab Walk (Marked Distances) *10 Power Cleans/Bear Crawl and Crab Walk *9 Power Clean/Bear Crawl and Crab Walk *Go down the ladder until you get to 1 Power Clean/Bear Crawl and […]