Announcements
Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest, or grab a sandbag to carry.
TimberWolf Crossfit – St.Paul – CrossFit WOD
Snatches + OHS + Hand Squat Snatch Complex 1 (Weight)
Within 10 minutes:
1 Complex:
3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatch
*Find a Max of the Complex in 10 minutes
*Any style snatch on the first 3 reps, final snatch must be squat snatch. Any position hang is allowed.
*Allow for 3-4 attempts, so roughly every 2.5-3 minutes perform an attempt.
“Rounded Athlete” (AMRAP – Reps)
7 minute AMRAP:
3,6,9,etc…
Front Squats (135/95lb)
Strict HSPU’s
Masters RX: 115/80lb
Cool Down (Checkmark)
Posterior Chain
Accumulate 10 Unloaded Jefferson Curls – each rep takes 12 seconds (4 down, 4 hold, 4 up)
Rest as needed between
Extra Credit (Optional After Class Work)
Front Squat
Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Loads per set (by %): 60, 65, 70, 70
*% based off 1 RM front squat
Part 2 (Checkmark)
3 alternating sets of:
8-10 Barbell Hip Thrusts
*2 reps in reserve
Rest 1 minute
8 Nordic Hamstring Curls
*Band Assistance and upper body assistance as needed
Rest 1 minute
