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Monday 18th May



Warm-up

Floss Elbows

Then

18 Box Jumps or 1 minute double unders

15 Overhead Walking Lunge Steps

12 Pushups


Stretch:

Down dog 10 sec, laying on floor shoulder stretch 20 sec each side, elbows on floor hand on neck front rack stretch 20 sec, wrist stretches for 30 seconds, 10 Spiderman lunge steps, 5 inchworms to extension.


Strength:

EMOM x 8 Snatch Complex (all reps completed without dropping the barbell)

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

You can allow the weight to build over the sets or you can choose to stay on a broomstick or light weight and focus on your technique and perfect the movement.

Focus on speed under the bar and a stable position in the catch before standing up.

OR Dumbbell 8 min EMOM:

1 Power Snatch + 1 Overhead Squat / Front Squat + 1 Hang Snatch + 1 OHS / FS each arm

Complete all 8 reps each minute, if the DB overhead squat is not smooth and easy make it front squat and move perfectly throughout.

OR

Kettlebell 8 min EMOM:

2 KB hang snatch + 2 overhead squats / front squats on each arm.

Complete all 8 reps each minute, if the KB overhead squat is not smooth and easy make it front squat and move perfectly throughout.


WOD (PLEASE WRITE DOWN YOUR SCORE, WODIFY APP WILL BE READY LATER THIS WEEK FOR YOU TO GO BACK AND LOG THIS)

CrossFit Games Online Fundraiser WOD re-test. You have put in the work on your pushups over the isolation period, let’s see if you can improve your score today.

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm


Extras: Please choose one of the following based on perceived weakness.


Met-Con

AMRAP 12:00

150 Wallballs

90 Double Unders

30 Muscle Ups or Dips


Interval

For Total Reps

3 Rounds

AMRAP :90

Max Rep Alt Pistols or Scaled Pistols or Air Squats

Rest :60

AMRAP :90

Max Rep Lateral Bar Burpees

Rest :60

High intensity is required on each :90 interval. Add up your reps from each set of both movements to find your two scores.

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