WOD

5
May

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a 1 1/4 Front Squat 3-Rep max over the course of 6 sets. If you’ve performed this one before shoot for a 5-10# PR.
– Metcon: Today is a benchmark workout that is intended to push you to
your limits. With that said, loading needs to be light. Worry less about
redlining and more about challenging yourself with a tough pace.

Warm-up

QOD: Summer vacay… beach or theme park?

With a PVC

– 10 Pass Thru

+ 10 Around the Worlds (5 each direction)

+ 5 Muscle Snatch from hang

+ 5 Overhead Squats

+ 5 Muscle Snatch from below the knee

Then, Grab barbells and complete:

3 Muscle Snatch

6 Front Squats

*Add light weight

3 Muscle Snatch

6 Front Squats

*Add light weight

3 Power Snatch

6 1 1/4 Front Squats

Weightlifting

1) 1 1/4 Front Squat:

3-3-3-3-3-3.

Rest 2:00

– Build to a 3RM.

2) Metcon Prep:

Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.

1 1/4 Front Squat

– Build in weight over the course of 5-6 sets.

– Beginner: Work up to a moderate set of 5.

Metcon

“James B”

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees) 9:00 Cap

James B (Time)

“James B”

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees)

9:00 Cap

Hypertrophy

Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.