Wednesday

IRONWOOD CrossFit – CrossFit


Warm-up

30 Second Rotations x 2

Active Spidermans

Active Samson

Walkouts

Air Squats

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Metcon Movement Prep

5 Push-ups to Down Dog 


10 Scap Pull-ups


10 Kip Swings 


5 Knees to Chest 


3-5 Toes to Bar 


3 Burpees 


short rest between each movement

Weightlifting

Power Snatch

EMOM 10

0:00 – 5:00:

3 Pausing Snatch Deadlifts

5:00 – 10:00:

3 Snatch High Pulls

Rest 5 minutes

10 Minutes to:

Build to a Heavy Power Snatch

Metcon

HEAD TO TOE (AMRAP – Rounds and Reps)

AMRAP 8

10 Toes to Bar

10 Burpees

By | 2017-09-12T19:45:30+00:00 September 12th, 2017|WOD|0 Comments

Leave A Comment