CrossFit WOD for Thursday 7-6-2017


Jul 5, 2017

Strength/Skill:  Gymnastics holds. During down time, you can keep practicing or add in accessory work Metcon: Goal is to just keep moving. Snatches should be very light and capable of being muscle snatches. Rowing should be at a constant pace. 

Warm Up

5 of each: Burpees, Supermans, Iron Crosses, Jumping Jacks, Jumping Squats, Push Ups. Then w/ a PVC: 10 Pass Thrus, Around the Worlds, 5 Muscle Snatches, 5 OHS


Wall slides – 25 slow tempo. Arms at 90 degrees


1) Gymnastics static holds 10 min EMOM

-Even: handstand hold x 10-20s (chest facing, freestanding, wall)
-Odd: 10-20s hollow hold 


  • 2 Wall Climbs / 4 HSPU
  • 10 Power Snatches (55/35)(+75/55)
  • 15 Abmats
  • 20cal row
  • 25 Front Squats

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman