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TimberWolf Crossfit – St.Paul – CrossFit WOD
Hang Power Snatch (Hang Power Snatch Gauntlet
1 Rep x EMOM until you find a max for the day
*Start around 60% target estimated 1RM, max of 10lb (4kg) jump each set)
What this means is that once you hit your 60%, the clock starts and you do 1 rep every minute adding no more than 10# until you reach your 1 rep max
“Ramming Speed” (Time)
For Time:
Row 400 meters
Rest for 30 seconds
Row 300 meters
Rest for 30 seconds
Row 200 meters
Rest for 30 seconds
Row 100 meters
Time Cap: 7 minutes
Reset rower each time
Cooldown / Extra Credit (No Measure)
2 min on any machine @ easy/nasal breathing pace
2 min Childs Pose – Focus on Deep Belly Breaths
2 min on any machine @ easy/nasal breathing pace
2 min Foam Roll Quads – Deep Breaths, let legs “melt” into roller
2 min on any machine @ easy/nasal breathing pace
