St. Louis – CrossFit WOD

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Weightlifting

Power Snatch + Snatch (5×1)

New set every 2:00. Complete 1 power snatch followed up with 1 squat snatch. Build as you see fit.

Metcon

Metcon (Time)

4 Rounds For Time:

400m Run

3 Legless Rope Climbs

7 Squat Snatches 185/130

(Time Cap 20:00)
This was Event 1 at the Games and knocked out top athletes from previous years. All workouts are not programmed to be completed and today may be one of those. Push hard for 20:00 unless you beat the cap! Modify Rope Climbs by fewer Reps, using legs, or progression offered by your coach. Modify Squat Snatches by scaling to appropriate weight OR do them as “power” snatches.

Metcon (AMRAP – Rounds and Reps)

4 Rounds For Time:

400m Run

3 Legless Rope Climbs

7 Squat Snatches 185/125

*Place score (rounds & reps) here if workout was not completed under the cap.

OSC/AOT

Bulgarian Split Squats (4×10/leg)

Tempo with moderate loading.

Barbell Glute Bridges (4×8)

Moderate loading. Pause at extension with a slow lower.

Metcon (No Measure)

3-5 Rounds

20 Calorie Ski

100’ Prowler Push
Light enough to sprint but heavy enough to feel! Use the turf.