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WOD 010419: Welcome to CrossFit EMOM!


CrossFit: Strength: Snatch 12:00 EMOM 0:00-3:00 2 Mid Hang Snatches (55-65%) 3:00-6:00 2 Below the Knee Hang Snatches (65-75%) 6:00-12:00 1 From the Floor Snatch – Full Squat (Find a heavy single) Conditioning: 3 RFT 500 Meter Row 20 Back Squats (115/75#) 60 Double Unders (sub 120 singles, 30 SSDs) 20 Pull Ups RX+: 3

CrossFit:
Strength:
Snatch 12:00 EMOM
0:00-3:00
2 Mid Hang Snatches (55-65%)
3:00-6:00
2 Below the Knee Hang Snatches (65-75%)
6:00-12:00
1 From the Floor Snatch – Full Squat (Find a heavy single)

Conditioning:
3 RFT
500 Meter Row
20 Back Squats (115/75#)
60 Double Unders (sub 120 singles, 30 SSDs)
20 Pull Ups

RX+:
3 RFT
500 Meter Ski
20 Back Squats (135/95#)
60 Double Unders
20 Chest To Bar Pull Ups

Hybrid:
WOD 1:
12 min EMOM
Alt Strict Press
DB Burpees
Russian Twists

WOD 2:
DB on Shoulders

BootCamp:
WOD 1:
1 of Each
9min AMRAP
10 Wall Balls
10 S.L Sit ups
20 Wtd Speed Skaters

9min AMRAP
10 DB Strict Press
10 DB Burpees
20 Russian Twists

9min AMRAP
10 Deadlifts
20 Plank Taps
20 Toe Taps

Weightlifting:
Oly:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Pull + Snatch + Overhead Squat
(5) 1+1+1 x @ 70%

Power:
Speed Squats
(12) 3 x @ 55% (1 Min Rest between sets)

Back Squat
(3) 6 x @ 60%

Pause Squat
(3) 8-10 resp @ 50% (find a steady pace)

Weighted Plank
(3) :30-45 sec @ AHAP

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