• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Sign Up for a Class Here

     

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Wednesday wod

By Wodify Admin | In WOD | on September 15, 2020

St. Louis – CrossFit WOD

Weightlifting

Power Clean + Hang Power Clean + Push Press (6×1+1+4)

Every 2:00 for 12:00 (6 working sets) build your complex. Once you start, no resetting until all movements are completed. No push jerks today.

COMPLEX:

1-Power Clean

1-Hang Power Clean

4-Push Presses

Metcon

Metcon (3 Rounds for reps)

round 1

Amrap 6:00 Max Reps

V-Ups (Rx+ Toes to Bar)

*Every 2 Minute on the Minute

15/12 Calorie Option. Start with Calorie Option

-rest until 10:00

– – – –

round 2

Amrap 6:00 Max Reps

Wall Balls 20/14 (Rx+ 30/20)

*Every 2 Minute on the Minute

15-12 Calorie Option. Start with Calorie Option

-rest until 20:00

– – – –

round 3

Amrap 6:00 Max Reps

Power Cleans 135/95 (Rx+ 205/145)

*Every 2 Minute on the Minute

15/12 Calorie Option. Start with Calorie Option
This workout is designed to test your strategy and mental push. We want to see adjustments being made on the fly and calculated rest and complete the most reps you can.

Cardio Option: Push the pace and finish in 45-55 seconds. Not a max effort but around 80% and wind down the last few calories to steady the heart rate. PLEASE modify your reps if cardio takes longer than 1:10. We want you guys getting reps rather than get stuck on machines or running the entire workout. Running distance: 150-200m.

Approach this workout with a plan. Do not try and max out your reps on the first round because subsequent rounds will not go well.

Toes to bar & Wall balls: We want 15-20+ for each round. You can do quick sets of 5s or get aggressive with sets of 10+. For wall balls, Try to hang on for sets of 10+ and do per round. Finish your number of wall balls and toes to bar each round at least 10 seconds before returning to the cardio. Aim for a consistent amount of reps during each set.

Power Cleans: Sell out here! Let’s go for 6-8+ reps each round.

No Comments to "Wednesday wod"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.