• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on April 11, 2019

St. Louis – CrossFit WOD

View Public Whiteboard

Weightlifting

Clean Pull + Low Hang Power Clean + Low Clean + Jerk (7x1x1x1x1)

Every 2:00. Look back two Friday’s ago to see where you finished. 3/29/19 Keep good form and technique throughout

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

Power Snatch 75/55

30-24-18-12-6

Wall Ball 20/14
Don’t let the loading slow you down. We want some big sets and intensity from start to finish. If 75/55 power snatches will have to be broken up consider scaling back and the same goes for the wall balls.

OSC/AOT

3 and 3’s (4×3&3)

3-Behind the neck push press + 3-Overhead Squats
Four working sets building up to your heaviest 3&3

Metcon (No Measure)

3 Sets:

1:00 Plank

1:00 Side Plank R

1:00 Side Plank L

1:00 Hollow Rocks

1:00 Rest

No Comments to "Friday Wod"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.