Friday, July 8th WOD

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Our next Beginner Course starts this Monday, July 11th!  There are still a couple of slots left! This month-long course is great for anyone looking to focus on starting a healthy fitness and wellness lifestyle, trying CrossFit for the first time or looking for a refresher.  Learn more about the program here!

Workout for Fri., 7/8:

Warm Up –

Coach’s Choice

Strength/Oly –

18 Minute EMOM

(First 12 minutes)

2 Snatch Pulls

@ 80% OTM

Last 6 Minutes

(Focus on Speed)

First 3 minutes @ 65%

1 High Hang Panda Pull

1 High Hang Power Snatch

Last 3 Minutes @ 70%

WOD –

Partner WOD!

Fit:

0:00-5:00

Run 200m (each)

Max Power Snatches (65/45) (one partner working at a time)

5:00-10:00

Run 200m (each)

Max Wall Balls (14/10) (one partner working at a time)

10:00-15:00

Run 200m (each)

Max wall walks (one partner working at a time)

Perf:

0:00-5:00

Run 400m (both at same time)

Max Power Snatches (75/55) (one partner working at a time)

5:00-10:00

Run 400m (both at same time)

Max Wall Balls (20/14) (one partner working at a time)

10:00-15:00

Run 400m (both at same time)

Max wall walks (one partner working at a time)

Comp:

0:00-5:00

Run 400m (both at same time)

Max Power Snatches (95/65) (one partner working at a time)

5:00-10:00

Run 400m (both at same time)

Max Wall Balls (20/14) (one partner working at a time)

10:00-15:00

Run 400m (both at same time)

Max wall walks (one partner working at a time)

Open Gym Suggested Work:

Strength –

8 Rnds Tabata Wricked Tricep Extensions (After oly)

Oly –

Jerk 5×3 @ 75% (Deload)

Gymnastics –

14 Min ALT

20 GHD

6-8 Glute Ham Curls

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