W.O.D. and Endurance Thursday 1/25/18

24
Jan

W.O.D. and Endurance Thursday 1/25/18

Remember to become a member or “Like” the HavenRX Facebook Group page, as this is our CFR onsite Physical Therapist’s page – Chance Martin, who leads FREE mobility classes at our gym every Mon and Thur at 8:30AM and 5:45PM!  Excellent source of education and information for how to prevent injury, enhance performance, and stay loose! Here’s the link!  https://www.facebook.com/groups/1656085981120141/

Here is a link to our website with his biography as well!

 https://www.crossfitrepublic.com/mobility-crossfit-republic-crossfit-springfield-mo/

Strength – 15 minutes

Find a 1 rep max for this 3 position snatch complex (cannot let go of bar or rest on ground)

High Hang Power snatch (from the pockets/mid thigh) + Hang Power Snatch (from the knees) + Full Power Snatch (from the ground)

Conditioning WOD – 12 minutes

As many rounds as possible in 12 minutes  of…
10 UNBROKEN Hang Power Snatches 75/55
30 Double Unders

*Starting at 0:00, every 2 minutes on the minute you must complete 10 Hand Release Pushups (6 sets)

*Unbroken means you may not set the bar down on the ground at any time during the 10 reps.  You may rest overhead or at your waist.  If you do break, it’s a 10 Hand Release Pushup penalty on the spot not counting the 10 you are already doing every 2 minutes 🙂

*Scale DUs with 60 singles OR 30 bar hops

Post greatest snatch complex weight achieved as rounds + reps for the AMRAP!

CFR ENDURANCE WOD – 35 MIN CAP

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

*Coaches – start endurance WOD athletes when you start the snatch complex for the daily workout

As many rounds + reps as possible in 35 minutes of…

10 Unbroken Hang snatches 75/55

15 Calorie Air Bike (or 400 m run)

20 Hand Release Pushups

25 Calorie Row

30 Double Unders

*Unbroken means you may not set the bar down on the ground at any time during the 10 reps.  You may rest overhead or at your waist.  If you do break, it’s a 10 hand release push-ups penalty on the spot.

*Scale DUs with 60 singles OR 30 bar hops

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