ACTIVE
EMOM X 10 1) 2 HANG POWER SNATCH 2 OVER HEAD SQUAT 2) 2 BELOW THE KNEE POWER SNATCH 1 OVERHEAD SQUAT
ATHLETIC EMOM X 10 MIN 1) 2 POWER SNATCH 2) 1 FULL SNATCH + 1 OHS
COMPETITIVE EMOM X 10 MIN 1) 2 FULL SNATCH 2) 1 FULL SNATCH + 1 OHS
5 MIN AMRAP 1 SNATCH 1 OVER HEAD SQUAT
1 SNATCH 2 OVERHEAD SQUAT ETC…
BARBELL-LESS OPTION: 5MIN AMRAP 10 KB SWING 10 DB PUSH PRESS
WOD: IF YOU’VE DONE 3+ CLASSES THIS WEEK, THEN ASK THE COACH FOR AN OPTION WITH ONLY ROW, BIKE OR SKI. EVERYONE ELSE:
10 ROUNDS: 10 GOBLET LUNGE 10 WALLBALL OR KB SDHP 10 SITUP
**NOTES; – INCREASING THE OVER HEAD SQUATS EACH SET FOR THE 5 MINUTES. SETS MUST BE UNBROKEN, SO MAKE SURE YOU CHOOSE AND APPROPRIATE WEIGHT THAT YOU CAN MAINTAIN UNBROKEN SETS ON!
– THE WOD IS FOR PEOPLE WHO HAVENT DONE THE LAST FEW CLASSES. WE ADVISE TAKING TODAY OFF OR EASY IF YOU’VE DONE 3 OR MORE CLASSES THIS WEEK. THE WOD IS ALSO LIKELY TO RUN OVER CLASS AS IT’S 10 ROUNDS, SO PLEASE ALLOW FOR THIS OR ASK A COACH TO BEGIN EARLY. |
Member Of The Month Rebecca Walter
Who are you? I am Bec. I’m a new mum to a 3-month-old girl. Why CrossFit? I decided to start…
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