TimberWolf Crossfit – St.Paul – CrossFit WOD
Snatch Complex (Weight)
3 sets of: Power Snatch + Overhead Squat + Below Knee Hang Squat Snatch + Overhead Squat +
Squat Snatch + Overhead Squat
Rest as needed
*Drop & reset after each OHS; max of 3 seconds between each – Work to a heavy complex for the day but below 9/10 RPE.
Duelin’ Banjo’s (Time)
3 rounds for time:
400m run
25 TTB
25 Alternating DB snatch – 50/35lb
Time Cap: 20 minutes
Extra Credit (Optional After Class Work)
Front Squat
Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Loads per set (by %): 60, 70, 75, 80
Extra Credit Part 2 (Weight)
Deadlift AutoRegualtion
Starting at 2 reps @ 84% of 3RM ; rest 45 sec, then do 3, rest 45 sec, then
do 4, and continue until you reach a 9/10 RPE for the day or speed/form is lost.
