Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
PVC Warmup
Metcon
A.: Metcon (Weight)
EMOM FOR 16 Minutes:
1st: 5-6 Push Press(H/F) 3-4 Push Press (RX) 2-3 Split Jerk (RX+)
2nd: 10-12 Banded Tricep Pushdowns (H/F) 6-8 Kipping Ring Dips (RX) 6-8 Strict Ring Dips @ 30×1 (RX+)
3rd: 8-10 Ring Rows @ 20×1 Tempo(H/F) 1-2 Rope Climbs (RX) 1-2 Legless Rope Climbs (RX+)
4th: Rest
B.: Metcon (Time)
*15 Minute Time Cap*
Health/Function
4 Rounds:
12 DB Hang Power Snatch (6/Arm)
200 M Run
Performance (RX)
12 Power Snatch (95/65)/300 M Run
9 Power Snatch (115/85)/300 M Run
6 Power Snatch (135/95)/300 M Run
Competition/Sport (RX+)
12 Power Snatch (135/95)/400 M Run
9 Power Snatch (155/105)/400 M Run
6 Power Snatch (185/125)/400 M Run
Cool Down
*LAX Ball Tricep
*KB Lat Smash
*Cobra/Child’s Pose
