CrossFit WOD for Tuesday 2-7-2017


Feb 6, 2017

Strength: Keep loads light today to focus on technique. Advanced athletes can add weight each round. Metcon: Attempt to work for the entire 45s without stopping. Slow the movements down to “rest” so you don’t stop moving. Score is total reps between all 5 rounds of movements.


10 of each: Pass Thrus, Around the World, OHS

20s Lat Stretch each side

2 sets of 5: Hang Muscle Snatch, OHS, Hang Power Snatach


Foam Roll, Lats 60s-120s each side


  1. Hang Power Snatch, 6×3 – pick a moderately light weight and practice technique each set, 90s rest

METCON: 5 Rounds 45s on/15s off

  • DB Renegade Row (35/20 or more)
  • DUs
  • Abmat
  • HR Push Ups
  • Mt. Climbers (single ct)
  • **Score = total Reps

Accessory Work

  • 100 Banded Tricep Pull Downs
  • 100 Banded Pull Aparts
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Kendrick Ferris 157kg Snatch 2010 Arnold Classic Slow Motion

Compliments of Benn’s Weightlifting Videos

“Take care of your body, it’s the only place you have to live.”- Jim Rohn