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OUR BLOG

wednesday wod

By Wodify Admin | In WOD | on June 30, 2020

St. Louis – CrossFit WOD

Weightlifting

Front Squat/Back Squat (5×3&3)

Complete three FS, then rack the bar, writhin 8-15sec after racking the bar, complete 3 BS with the same weight. Front Squat will most likely be the limiter! That’s what we want!

Metcon

Metcon (Time)

Option 1

2 rounds for time:

96 Double Unders

24 Thrusters 65/45

*30/side Med ball russian twists OR 24 single arm DB hang clean & jerks OR 12 bar muscle ups

Rx+ 95/65 & 50/35

*how are we feeling!? You have to decide from 3 different movements based on your personal feel. Monday and Tuesday were beastly workouts.
Option 1 is broken into two rounds for time. The third movement will be what each athlete chooses to go with based on how they feel and skill level. The russian twists are a great core movement that will complement the dus and thrusters but most importantly give everyone’s hands a break…welcome 🙂 the DB option will get grippy and the bmu will be a skill we will start practicing in class!

Metcon (Time)

Option 2

1 BIG round

192 Double Unders

48 Thrusters 65/45

*48 single arm hang clean & jerks (35/25) OR 24 bar muscle ups

Rx+ 95/65 & 50/35

*how are we feeling!? You have to decide from 2 different movements based on your personal feel. Monday and Tuesday were beastly workouts.
One or the other no russian twists for this option.

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