WOD

2
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Build over the course of 6-7 sets to a heavy set of 1
PowerSnatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort.
Whatever load you choose for squat snatches should allow for FAST sets!
Do not try to pace this one, just go for it! Score = total reps

Warm-up

5 Minutes of Dynamic Movement that consists of:

A Skips

Knee Grabs

Soldier Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Etc.

Then,

Banded Snatch Warm-up + Thoracic Mob

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Then,

10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides

Weightlifting

1) Power Snatch + Overhead Squat:

Build to a challenge set of 1 Power Snatch + 3 Overhead Squats.

Rest 2:00

2) Metcon Prep 2 Rounds of: 3 Touch n Go Squat Snatch Rest 60s.

1 Power Snatch + 3 Overhead Squats

1 Power Snatch + 3 Overhead Squats

Metcon

“The Departed”

In a 5 Minute Window:

500 Meter Row

With the remaining time

AMRAP: Squat Snatches (115, 75)

Rx+:(135, 95) L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

The Departed (AMRAP – Reps)

“The Departed”

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches

Hypertrophy

Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 ea. Rest 60s.