CrossFit WOD Wednesday Jan 3rd, 2018



Upcoming Events at CFR

Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course


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

Happy Wednesday. Here we have a 2x Reignited Games Athlete Robert Hood making that Dball look light!

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

Snatch with PVC, 15# Trainer Bar or Empty Barbell

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

Snatch-Grip RDL

Snatch Pull from Below Knee


Overhead Squat

Snatch Push Press

Snatch Balance (fast to receiving)

Hang Power Snatch

Snatch from Below Knee

A: Snatch

A. Snatch tech work;

14 min ongoing clock

Every 2 minutes, for 10 minutes (5 sets):

Snatch x1 + Hip Snatch x1

*Sets 1-2 = 2 complexes 64% 1rm snatch

*Sets 3-5 = 2 complexes @ 68% 1rm snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):

Squat Snatch x 2 reps @ 75-80% 1rm

Video Demo of Hip Snatch:

* Know your % before coming into class please to keep things moving along!

B: Metcon (4 Rounds for time)

B. Every 6 minutes, for 24 minutes (4 sets):


20/15 Cal Run/Row/Ski/Bike

12 Shoulder to Overhead (185/125#)

9 Muscle-Ups

20/15 Cal Run/Row/Ski/Bike


20/15 Cal Run/Row/Ski/Bike

12 Shoulder to Overhead (155/105#)

9 Muscle-Ups

20/15 Cal Run/Row/Ski/Bike


20/15 Cal Run/Row/Ski/Bike

12 Shoulder to Overhead (95-135/65-85#)

12 CTB or 15 Chin Over Bar Pull Ups or 10 Beat Swings + 10 Jumping Pull Ups (games standard)

20/15 Cal Run/Row/Ski/Bike

* Pick a different machine to start and finish each round. Keep the same machines throughout all sets for consistency

* Coaches stagger athletes every 2 min

Post Workout Cool down & Mobility 20 min

Coaches Notes

Coaches after the metcon and before class is over demonstarte these movements for those who have time to complete independently

C1. Single Arm Dumbbell Row x 6-8 reps each arm @ 2112

(2 second squeeze at the top)

Rest 30 seconds

C2. Standing Single-Arm Dumbbell Press x 6-8 reps each arm @ 2121

Rest as needed


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