I haven’t been posting everyday on this site, but you can always check Sugar WOD! If you do t know what that is, come see me at class and I’ll fill you in!
Snatch Complex
On the minute x 8
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
Then…
For Time
“Inner tube”
25-20-15-10-5
Power Snatch 75/55
Toes to bar
Burpees
“Megalodon”
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds*
19.3
For Time
200ft DB Overhead Lunge 50/35
50 DB Box Step ups
50 Strict Handstand Pushups
200ft Handstand Walk
“Goat Day”
On the minute x 20
Odd: Movement 1
Even: Movement 2
Overhead Squat
Build to a heavy single
“Pins & Needles”
AMRAP 12
5 Strict Pull-ups
10 Overhead Squats 95/65
15 Deadlifts 95/65
“4-wheel drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
“ADELE”
5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest
OPEN WOD 19.2
Goat Day #2
EMOM x 20
Odd Minute – Movement 1
Even Minute – Movement 2
Work on weakness or cardio, 19.2 is announced Thursday night at 5:00 on games.crossfit.com, Thursday is a good rest day or come in and work on your “goats”!
3 Position Power Snatch
Build to a Moderate Complex
“Overhaul”
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
CrossFit The Dalles 