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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on August 8, 2019

St. Louis – CrossFit WOD

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Weightlifting

Power Clean + Push Press + Power/Squat Snatch (8×1)

New set every 1:30. Whichever movement is your limiter build up as you see fit. Reset between your push press and snatch.

Metcon

Metcon (Time)

3 Rounds

10 Snatches 95/65

5 Bar Muscle Ups

10 Clean & Jerks

5 Bar Muscle Ups

Rx+ 135/95 & Ring Mu’s
Snatches/CJs should feel light from the start. Subbing the BMU’s today can be banded bmu’s or burpee pull ups.

OSC/AOT

GHD Sit-up (4×12)

Metcon (No Measure)

50 Empty Bar Good Mornings with a :02 Pause at the stretch.

3 and 3’s (Moderate Build (3-4 sets))

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

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