Double Wod Sat

CrossFit Hammermill – CrossFit

WARM-UP

Body Basics (No Measure)

3 rounds /10 reps each

Pull-ups, Push-ups, Sit-ups, Air Squats

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm-up w/pvc

MET~CON

SNATCH (Weight)

With a Running Clock

A. At the 0:00

6 MINS to EST. a Heavy Fr Squat

B. at the 6:00

6 MINS to EST.a Heavy Single Snatch Grip Push Press

C. at the 12:00

6 Mins to EST. a Heavy Single OHS

D. at the 18:00

6 Mins to EST. a Heavy Single Snatch Balance

E. at the 24:00

6 Mins to EST. a Heavy Single Squat Snatch

F. at the 30:00

6 Mins to EST. a Heavy Single Fr Squat

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Rules

WOD 1 starts at the :10 past, no later.

Both WODS today are as individual.

There will be 3 min rest between WODS

Leave a Reply

Your email address will not be published. Required fields are marked *