CrossFit WOD for Monday 5-8-2017


May 7, 2017

Strength: Add weight each set if form allows. NOT TnG, reset each rep. Metcon: Weight should be set so you can go unbroken on OHS. Front Squats are the sub. Advanced athletes should finish sub 5:00 

Warm Up

400m Run then 10 Pass Throughs, Around the Worlds, PVC OH Squats Then w/ a barbell: 5 Hang Muscle Snatches, 10 OHS, 5 Low Hang Squat Snatches


2 Rounds: Foam Roll Adductors x 10 passes each, Lateral Goblet Squats x 10 each, 20 Banded Good Mornings

1) Squat Snatch 8×2, rest 90s-2:00 – if technique is good, work up to 75%

METCON- For Time 21-15-9 (10 min cap):

  • OHS (95/65)(+115/75)
  • Pull Ups (+C2B)

8:00 to Accumulate max 100m trips of single arm farmer carries AHAP

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Coach Burgener Teaches the Snatch 

Compliments of George Street

“Successful people pursue hard things. Unsuccessful people avoid them.”
– Coach Greg Glassman