CrossFit WOD Tuesday April 17th, 2018



East Coast Wars

June 16th
Male/Female comp (teams of 2)
Sign up through Wodify today!

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

Snatch Tuesdays!

WU: Reignited Coach WOD Prep (No Measure)

A: Hang Snatch (7 sets x 3 reps)

Every 2 Minutes for 14 Minutes (7 Sets):

3 Hang Squat Snatches

*Hang Snatch should be just above the knee

*Work to a 3RM hang snatch if technique and mobility for such are proficient

B: Metcon (Time)

Three rounds for time of:


9 Strict Handstand Push-Ups to 2/0″ Deficit

12 Thrusters (155/105 lbs)

15 Chest-to-Bar Pull-Ups


9 Strict or Kipping Handstand Push-Ups

12 Thrusters (115/75 lbs)

15 Chin-over-Bar Pull-Ups


1 Wall Walk (Belly on Floor –> Belly on Wall) + 8 Strict Push-Ups (to deficit if possible)

12 Thrusters (75/55 lbs)

15 Ring Rows or Inverted Barbell Rows


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. captcha txt

Start typing and press Enter to search