TimberWolf Crossfit – St.Paul – CrossFit WOD
Snatch Pull + Power Snatch (Weight)
Every 90 seconds, for 9 minutes (6 sets)
*Slow controlled eccentric back to floor
*Reset between Snatch pull & PS.
*Choose a load that keep the power snatch fast & technical, but also allows for control during
eccentric.
“Latch On” (AMRAP – Reps)
9 min ascending ladder by 1 complex per round:
30 double unders
1 unbroken complex of 2 deadlift + 1 power clean @ 115/75lb
30 double unders
2 unbroken complexes of 2 deadlift + 1 power clean
30 double unders
3 unbroken complexes of 2 deadlift + 1 power clean
etc.
Extra Credit Pt. 1 (Optional After Class Work) (Weight)
KB Goblet Rear Foot Elevated 1 & 1/4 Split Squat
3 sets of 10 reps
Rest 2 minutes between sets
*hold DB in the goblet positions
*rest 30 sec between legs
*increase load each set based on feel – Similar load across, unbroken each set with no pause
for loading selection
()
Extra Credit Pt. 2 (Optional After Class Work) (No Measure)
Sorenson Hold
2 sets of for Max Duration
Rest 2 minutes between sets
*Stop 5-10 sec before you lose positions
()
Extra Credit Pt.3 (Optional After Class Work) (No Measure)
Shoulder health
3 Sets of 1 complex:
Scapular Push ups x 10 reps
Plank Scapular Circles x 5/direction
Single Arm Straight Arm Plank Hold x :15/side
–Rest as needed–
*Goal is no breaks moving from on movement to the next.”
