CrossFit WOD Friday Dec 1st, 2017

 In WOD

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


40.00 HOODIES LIMITED TIME OFFER https://www.teeblaster.com/store/crossfit-reignited-reignited-fitness

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

Skill Practice

Coaches led Snatch Warm Up

Snatch with empty Barbell

(5 reps of each, two times through the complex)

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Snatch Balance (fast to receiving)

Hang Power Snatch

Snatch from Below Knee”

A: Snatch

A. Snatch (Squat Snatch or Power Snatch + OHS)

4 reps @75% 1rm or effort on the 2nd min for 10 min

* Do these as singles working on technique as you work up. Only go up as technique will allow.

B: Metcon (Time)

B. For time

In teams of 2

Rx+

100/ 80 Calorie Assault Bike, Row, Assault Run, or Ski

100 Kettlebell Swings (70/53#)

50 Synchro Burpees on to 45# plate

Rx

100/ 80 Calorie Assault Bike, Row, Assault Run, or Ski

100 Kettlebell Swings (53/35#)

50 Synchro Burpees on to 45# plate

L1

100/ 80 Calorie Assault Bike, Row, Assault Run, or Ski

100 Kettlebell Swings (35/26#)

50 Synchro Burpees on to 45# plate

Time Cap 20 min

*This workout is with a partner. If anyone doesn’t have a partner, they can shadow a person in another group.

* Pick a weight for the kettlebell where they can at least alternate in sets of 10.

* Break up the work evenly

Post Workout Cool down & Mobility 20 min

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.

Start typing and press Enter to search