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OUR BLOG

Tuesday Wod

By Wodify Admin | In WOD | on June 3, 2019

St. Louis – CrossFit WOD

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Weightlifting

Metcon (No Measure)

0:00-7:00 Emom x 1 Muscle Snatch

Work to a heavy Muscle Snatch for the day.

7:00-14:00 Emom x 1 Power Snatch

Continue to build and establish a heavy Power Snatch for the day.

14:00-21:00 Emom x 1 Snatch

Continue to build and establish a heavy Snatch for the day.

Muscle Snatch (7×1)

Power Snatch (7×1)

Snatch (7×1)

You may continue working heavy Power Snatches OR drop weight back and practice Full Snatches OR do a Power Snatch + OHS.

Metcon

Metcon (Time)

3 Rounds

25 Box Jump Overs 24/20

20 Deadlifts 185/125

15 Toes To Bar

OSC/AOT

3 and 3’s (Build to heavy)

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

Snatch Pull (3×5)

Build from 80% of 1rm

Metcon (No Measure)

3 Rounds

8-10 Barbell Rollouts

4-5/arm TGUs

Rest as needed

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