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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on May 16, 2019

St. Louis – CrossFit WOD

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Weightlifting

Snatch + OHS (6×1+2)

Every 2:00. Build as you see fit! Snatches can be power/squat.

Clean + Jerk (6×1+2)

Every 2:00. Continue building from your snatch complex

Metcon

Metcon (No Measure)

Pick from 1 option and get after it today!

A. 50 Burpee Box Jump Overs 24/20

B. 50 Burpee Pull Ups/C2B Pull Ups

C. 30 Burpee Ring Or Bar Muscle Ups

Make sure and score in your respected area.

Metcon (Time)

50 Burpee Box Overs 24/20

Metcon (Time)

50 Burpee Pull Ups

Rx+ C2B

Metcon (Time)

30 Burpee Muscle Ups
Ring or Bar. Just note which way you do them.

OSC/AOT

3 and 3’s (3 heavy sets)

3-Behind the neck push press + 3-Overhead Squats

Clean Pull (3×3-5)

Sets at 100% of 1rm or heavier

Metcon (No Measure)

40-30-20-10

Ghdsu

Hip Extensions

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