WOD

26
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Final week of Back Squat rep work. This week we’ll conclude
with some heavier sets, but your goal is still to have perfect mechanics.
– Metcon: Work on being efficient with all movements starting with a pace
you can maintain and adjust as you see fit. Snatches should be light. This a
benchmark workout.

Warm-up

QOD: If you could have a conversation with any athlete, who would it be?

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

20-30s Banded Ankle Distractions each.

Weightlifting

1) Back Squat: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%. Rest 2:00

2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.

2b) T2B: 3 x 3-5. Rest 30s.

2c) Wallballs: 2 x 10. Rest 30s.

Back Squat

Power Snatch

Metcon

“Nor’easter”

AMRAP 15:

5 Power Snatches (115, 75)

10 T2B

15 Wall balls (20, 14)

Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Knee Lifts) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight

Nor’easter (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115, 75)

10 T2B

15 Wallballs (20, 14)

Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Knee Lifts) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight

Hypertrophy

KB Squat + Lowering: 3 x 6-8. Rest 60s.