Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 PVC Pass Thrus
10 Clockwise PVC Around The Worlds
10 Counter Clockwise PVC Around The Worlds
5 PVC Sampson Stretch Per Leg
+
PVC Power Snatch Warm Up
Weightlifting
A.: Push Press (Build To A 1 Rep Max In 15 Minutes)
Performance/Health+Function:
5X5-6 Reps
A.: Push Jerk (Build To A 1 Rep Max In 15 Minutes)
Performance/Health+Function:
5X5-6 Reps
B.: Metcon (AMRAP – Reps)
1 Set Max Effort Reps @ 80% Of Weight From Part A
(Performance/Health+Function Do Not Need To Do Part B)
Metcon
C.: Metcon (AMRAP – Reps)
4X:30 On/:30 Off (For Reps)
Health/Function:
Wall Balls
Box Step Ups
DB Hang Power Snatch
Performance (RX):
Thrusters (95/65)
Box Over Jumps (24/20″)
DB Power Snatch (50/35)
Competition/Sport (RX+):
Thrusters (115/85)
Box Over Jumps (24/20″)
Power Snatch (115/85)
Cool Down
*Banded Lat Distraction
*KB Shoulder Sink
*KB Pec Smash
