FRIDAY

IRONWOOD CrossFit – CrossFit

HAPPY BIRTHDAY ASHLEY!


Warm-up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Spidermans

Walkouts

Skill

EMPTY BARBELL ^ BUILD TO 60%

5 Sets:


3 Snatch Grip Push Jerks + 1 – 5 Second Pausing Overhead Squat

Weightlifting

Power Snatch

Every repetition *must* be caught with a locked out elbow. If it isn’t let’s dial the weights back slightly to ensure we regain the correct positioning.

1:30 – 3 Repetitions @ 60%

1:30 – 3 Repetitions @ 65%

1:30 – 3 Repetitions @ 70%

1:30 – 3 Repetitions @ 70%

1:30 – 3 Repetitions @ 70%

PERFORMANCE AND FITNESS

BIKE: Saved by the Bell (Time)

5 Rounds:


21 Air Squats


12/9 Calorie Bike


9 Alternating Dumbbell Snatches (50/35, 35/25)

ROW: Saved by the Bell (Time)

5 Rounds:


21 Air Squats


15/12 Calorie Row


9 Alternating Dumbbell Snatches (50/35, 35/25)

4PM TEEN/TWEEN FITNESS

4PM Saved by the Bell (Time)

5 Rounds:


21 Air Squats


6 Calorie Row
/Bike

9 Alternating Dumbbell Snatches

By | 2017-10-26T19:15:12+00:00 October 26th, 2017|WOD|0 Comments

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