CrossFit WOD – Fri, Jul 19

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

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