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OUR BLOG

Tuesday Wod

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

St. Louis – CrossFit WOD

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Weightlifting

Power Snatch + Hang Squat Snatch + OHS (7x1x2x1)

Every 2:00 for 14:00 Complete One Snatch Complex. Start light or around 50% if you have a current 1RM Snatch.

Metcon

Metcon (Time)

3 Rounds For Time:

200m Run

21 Hang Power Cleans

12 DB Box Step Overs

95/65; 24/20″; 35s/25s

OSC/AOT

Power Clean + Hang Squat Clean + Thruster (7x3x2x1)

Just like snatching, build as you go. Stay smooth.

Metcon (No Measure)

3×8 Barbell Rollouts

Between sets complete a 45-60s side plank on each side.

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