Monday 7.3.17 WOD

Holiday Schedule
Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY
Tuesday July 4th 8:30 & 9:30am CrossFit WODs ONLY
**Babysitting available at all time July 3rd and 4th
Wednesday July 5th, Normal Schedule Resumes


Light Goblet Squat
2 x 8 @3311. Rest 60s.
*3 seconds down, 3 seconds at bottom, 1 second up, 1 second at the top.


5:00 Dynamic
Then w. PVC,
10 Pass Throughs
10 OHS
10 Around the World
10 OHS
Then w. a barbell,
10 Back Squat
10 Goodmornings
10 OHS


Power snatch + Overhead Squat (Work up to a heavy 2+2. Rest 90s-2:00 )
– Adv: Work up to a max
– Intermediate: Pick one weight and hit 5-6 sets with it.
– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4. Rest 2:00
Training Intent
There are multiple options for all abilities. If working to a max this should take 5-6 sets. We will have enough time to really give your athletes so feedback. Most of your athletes will spend the time really working technique and not worrying too max about hitting a max.


For time:
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
Rx: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 CapBeginner Metcon Option:
For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap
Training Intent
This is a 90-100% sprint, but break you sets based on your ability, whether it be fast singles for snatches or touch n go. Thrusters should be able to be done in sets of 5-6 reps. Most will be limited by their ability to OHS so let your athletes know that it’s okay to scale as this workout should NOT take longer than 10 minutes.


By | 2017-07-03T08:30:04-04:00 July 2nd, 2017|WOD|Comments Off on Monday 7.3.17 WOD