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OUR BLOG

Tuesday Wod

By Wodify Admin | In WOD | on April 15, 2019

St. Louis – CrossFit WOD

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Weightlifting

Power Clean & Jerk (8×4)

Every 1:30 for complete 4 power clean and jerks. Perform these as 4 individual power clean and jerks and not 4 power cleans then 4 jerks. All reps need to be cycled as fast singles or touch and go’s.

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

12 Dumbbell Cleans 50/35

15 Wall Balls 20/14

18 Box Jump Overs 24/20

OSC/AOT

Power Snatch (8×5)

Every 1:30. Moderate loaded touch and go reps throughout. Focus on speed not how heavy you go. May increase across rounds but does not need to be after every set.

Metcon (Weight)

600m (Overhead/Front Rack/Farmer’s Carry) Split however, just makes sure you complete 200m of each.

Metcon (Weight)

600m (Overhead/Front Rack/Farmer’s Carry) Split however, just makes sure you complete 200m of each.

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