CrossFit WOD for Thursday 7-20-2017


Jul 19, 2017

Strength/Skill: Focus on skill work here vs. weight/volume. Metcon: DB/KB weight should be moderately challenging, but you should be able to work consistently for each 4 min interval. 

Warm Up

Game! Then: 8 each: DB/KB Push Press, Front Squats, Front Rack WL, Alt. Snatches,Renegade Rows


3 min Athlete’s Choice

Skill/Strength – 5 Sets

1) OH Squat, 4-5 reps, no higher than 60% of 1RM

2) Ring/Bar MUPs, 1-3 reps, if no MUPs, work Ring Dips or C2Bs

METCON- 4 min AMRAPs w/ 2:00 Rest between:

  • DB/KB Power Clean + Front Squat (50/30)
  • Alt. DB Snatches
  • FR Walking Lunges
  • Man Makers

**Score = Total Reps of all 4 AMRAPs

Accessory – 30s between movements:

1) 150 Baned Pull Aparts

2) 100 Banded Push Downs

3) 75 Hollow Rocks

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The DB Power Snatch

Compliments of CrossFit

“If you focus on results you will never change. If you focus on change you will get results.”

–¬†Jack Dixon