Wednesday 4.17.19 CrossFit

Box Brief

MONTHLY SEMINAR || You voted, we delivered!

On April 24th and 25th, we’ll have our very own Coach Cássio Oliveira host an informative clinic and FB Live Seminar with our own athletes to learn more about building bulletproof shoulders! Reserve your spot by signing up in Wodify or commenting below! Seats are limited!

CROSSFIT

STRENGTH

Snatch GOAT WOD
EMOM 10:
ODD Minutes: 3 Position Power Snatch Practice
EVEN Minutes: 15 Banded Pulldowns

SKILL
Gymnastics GOAT WOD
EMOM 10:
ODD Minutes: GOAT Movement
EVEN Minutes: Static Hold

METCON

“Buns + Guns”
EMOM 12
ODD Minutes: 20 Barbell Glute Bridges
EVEN Minutes: 20 Alt. DB Curls

WHITEBOARD BRIEF

– Strength: Today’s strength is working on progressing the snatch and maintaining form, barbell position, and hip extension between movements (High Hang, Hang, and Hang Below Knee). Athletes should select a weight which allows them to maintain proper form and consistency for all 3 snatches and that does not compromise form during any of the sets today.
– Skill: EMOM #2 is meant to allow Athletes to work on two gymnastics movements that need work, one of which is a static hold. Again, this work should be completely manageable for all rounds and allow Athletes to reinforce good movement patterns.
– Metcon: We’ll end with some assistance work for the glutes and biceps – goal is to get a good pump!

ENDURANCE

METCON

EMOM 32
Min 1: 12/9 Cal Bike
Min 2: 12/9 Cal Row
Min 3: 10 DB Squat Cleans
Min 4: 40s Side Plank (20s L/20s R)

By | 2019-04-19T13:17:28-04:00 April 16th, 2019|WOD|Comments Off on Wednesday 4.17.19 CrossFit