WOD

30
Jul

WOD

CrossFit Fulshear – CrossFit

– Metcon: Unlike a good majority of partner workouts this one has no rest build into it since both partners are working at the same time. We are looking for sustainable effort throughout the 21 minutes you and your partner will be working. We have a good mix of cyclical, bodyweight and barbell work and since the barbell is light this is a good time to work on your barbell cycling mechanics.

Warm-up

QOD: If you could convince anyone to join crossfit, who would it be?

2 Rounds of:

–Partner 1

20 X-Band Walks (10L/10R)

20 Banded Pull-aparts

10 Reverse Lunges

–Partner 2

**Coach Lead**

5 High Hang power snatch

5 Low hang power snatch

5 Power snatch from mid shin

**Partners switch places**

Metcon

AMRAP 20 w. a partner:

400 Meter Run

*Max Reps of:

20 Walking Lunges (BW)

20 Power Snatch (75, 55)

*One athlete runs 400 meters while their partner performs max rounds of

Lunge/Power Snatch Couplet

*Score = total rounds

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (Light Alternating Dumbbell Snatches)

Metcon (AMRAP – Rounds)

AMRAP 20 w. a partner:

400 Meter Run

*Max Reps of:

20 Walking Lunges (BW)

20 Power Snatch (75, 55)

*One athlete runs 400 meters

while their partner performs

max rounds of Lunge/Power

Snatch Couplet

*Score = total rounds

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (Light Alternating

Dumbbell Snatches)

Hypertrophy

10 Minutes of “Recovery”

Bike, Row, Jog, or light sledpull