CrossFit Fulshear – CrossFit

– Skill: Today is aimed at skill/technique work. Odd minutes you will perform 3 position snatch. Even minutes will consist of 15 banded pull
downs. You should have plenty of time to transition between movements. Select a weight which will allow you to maintain proper form
– Skill: For your GOAT WOD today, we will be selecting a gymnastics skill to
focus on as well as a static hold. You should have plenty of remaining time each minute to rest and transition to the next movement. Try to
accumulate 30-40 seconds of the static hold. This does not have to be unbroken.


QOD: Do you have any pets?

Review all work today starting with:

– Review options for gymnastics skill work

– Gymnastics Static Hold options

– Glute Bridges (have everyone perform 20 reps)

– Alt. DB Curls (have everyone perform 20 total reps)

– Banded Pulldowns (have everyone perform 20 reps)

– 3 Position Power Snatch with a PVC

Then grab barbells and complete:

2 High Hang Power Snatch

2 Hang Power Snatch

2 Hang Below Knee Power Snatch

Put bar down between movements and rest 10s. These can be done on the coaches call.


1) Snatch GOAT WOD:

EMOM 10:

ODD Minutes: 3 Position Power Snatch Practice

– high hang + hang + hang below knee x 1 rep each.

EVEN Minutes: 15 Banded Pulldowns

2) Gymnastics GOAT WOD:

EMOM 10:

ODD Minutes: GOAT Movement

EVEN Minutes: Static Hold

3) “Buns + Guns”


ODD Minutes: 20 Glute Bridges (Double Leg)

EVEN Minutes: 20 Alt. DB Curls (total)