WOD: July 16th, 2018

ANNOUNCEMENTS

NEW ADDRESS: 3120 44th Ave N

Free Introductory to Crossfit WOD @ 10am
– Everyone is Welcome

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Spiderman Lunges 50′
Side Lunges x20
Pass throughs x20
Shoulder Rotations

Strength Warm-Up
Snatch Pull
Full Power Snatch
OH Squat

WOD Prep (Movement Standards)
T2B, Modified T2B, or Knee Raises
DLs
Thrusters

Snatch Complex

8×1 ascending in weight:
Snatch Pull + Power Snatch + OH Squat
*focus here is quality reps over weight.

WOD

Fitness
AMRAP, 9 mins
12 Modified T2B or Knee Raises
9 deadlifts 45/35
6 Thrusters 45/34

Scaled
AMRAP, 9 mins
12 Modified T2B
9 deadlifts 85/65
6 Thrusters 85/65

RX
AMRAP, 9 mins
12 T2B
9 deadlifts 115/85
6 Thrusters 115/85

Accessory/HIIT/ROMWOD

1.
Oblique circuit
4 rounds, EACH side:
10 kb side crunch
15m suitcase carry
10 kb side crunch
45 sec side prone hold
*This whole set is completed on one side, then change to other
**70/53lb kb

3.
AD
5×15 cals
1:1 work rest ratio

2.
ROMWOD