WOD

23
Apr

WOD

CrossFit Fulshear – CrossFit

– Metcon: Work with a partner today with a running clock of max 400 meter
runs and snatches then ending with 400 meter runs. Your score will be your
total number of 400-meter runs and snatches. The goal here is to achieve
the same number of 400 meter runs between the first and second sets.
Intensity should be around 80%. If you’ve trained 3 consecutive days
leading up to today, decrease the intensity to about 60-70%

Warm-up

QOD: Do you play any instruments?

Banded Snatch Warm-up

Then,

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Then grab barbells and complete:

2 Power Snatches (drop from overhead)

*Add weight until you’ve reached desired work weight for Metcon

Metcon

With a partner:

0:00-8:00

Max 400 meter runs

8:00-16:00

Max Power Snatches (135, 95)

16:00-24:00

Max 400 meter runs

*One person works. Split as desired.

*Score = total number of 400 meter runs + snatches

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Metcon (AMRAP – Rounds and Reps)

Max 400m run & Power Snatches

Hypertrophy

Tabata Russian twists with plate