Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x: (PVC)
10 Pass Thrus
10 Around The Worlds
5 Ground Sweeps
5 Sampson Stretch
+
2X: (Empty Bar)
3 High Hang Snatch Pulls
3 High Hang Muscle Snatch
3 High Hang Power Snatch
3 Behind Neck Push Press
3 Snatch Balance
+
Build Up Part A Movement
Metcon
A.: Metcon (Weight)
Every 2 Minutes For 12 Minutes
Health/Function:
Hang Power Snatch
Sets 1/2/3: 4-5 Reps
Sets 4/5/6: 3-4 Reps
Performance: (RX)
1 Squat Snatch+2 Power Snatch+3 OHS
Competition/Sport: (RX+)
2 Squat Snatch+3 OHS
B.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
18 Minute AMRAP:
200 M Run
12 Step Ups
10 Alternating DB Snatches
8 Wall Balls
Performance: (RX)
18 Minute AMRAP:
400 M Run
20 Step Ups (24/20″)
15 Wall Balls (20/14)
10 Alternating DB Snatches (40/25)
Competition/Sport:(RX+)
18 Minute AMRAP:
400 M Run
24 Step Ups (24/20″)
18 Alternating DB Snatches (50/35)
12 Wall Balls (30/20)
Cool Down
*Lying Shoulder Rotation
*BB Calf Smash
*LAX Ball Mid Back
