WOD August 26, 2014 (Tuesday)

Focus on some shoulder mobility tonight. Most of you have the tools and the knowhow, to help yourself after today’s WOD or while you’re at home tonight. I’m posting tomorrow’s workout early, so you’ll have an idea of what to prepare for.

Here’s the workout for Tuesday August 26 2014:

Tier 1, 2, and 3

Hang Power Snatch – 4@ 60%, 3@ 70%, 3@ 75%, 2@ 80%, 2×1@ 82 – 85%
3 x 3 Drop Snatch (add 5 to 10 pounds per set)
3 x 3 Sotts Press (add 5 to 10 pounds per set)
3 x 3 Weighted Good Mornings (same weight for each set)


Complete the following descending ladder for time:

21 KB Snatches and 21 Jumping Pull-ups
18 KB Snatches and 18 Jumping Pull-ups
15 KB Snatches and 15 Jumping Pull-ups
12 KB Snatches and 12 Jumping Pull-ups
9 and 9
6 and 6
3 and 3

Score is time or amount of reps completed.


Pick a weight that you are comfortable learning/working with. If the kettlebell snatch is completely out of your reach right now, you can use a dumbbell. The cap for this workout is 10 minutes.

 

 

Search

Popular Posts

  • CrossFit – Tue, Mar 18

    CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Tarzan &…

  • CrossFit – Mon, Mar 17

    CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…

  • CrossFit – Sun, Mar 16

    CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under

Categories

Archives

Tags