CrossFit WOD, April 1, 2019

TNGHAPPY BIRTHDAY TO ALL ATHLETES BORN IN APRIL!

We ain’t foolin’ when we say you are AWESOME! Keep up the great work in the gym, and have a very happy birthday!Inspiration”You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.” – UnknownWarm-upI. Heartrate
-5 Min Cardio

II. Specific

3 rds
30 Singles/30 Fast Singles/20 Double Unders or attempts
5 Wall slides
10 ALT Lunges with PVC passthrough
10 OHS With PVC

III. Coach Led Snatch Drills
-5 Snatch Pulls
-5 Snatch High Pulls
-5 Muscle snatch
-5 Power snatch

*Then begin warming up for strength portionWeightliftingPower Snatch (15 min to build to a 5 Rep TNG Power snatch)Build to a moderately heavy 5 rep TNG snatch. Work to get heavier than what’s prescribed in the retcon. Newer athletes should use this time to practice the movement.MetconMetcon (AMRAP – Rounds and Reps)AMRAP x 10 MINUTES
30 Singles (or 100m Sprint*)
10 Sumo Deadlift High PullToday is a good combination of weightlifting and cardio. Find a pace that limits rest and allows for a fast but consistent pace. Newer athletes should scale the weight and focus on proper positioning in the SDHP through all reps. Shoot for 6-8 roundsMetcon (AMRAP – Rounds and Reps)AMRAP x 10 MINUTES
30 Double Unders (or 100m Sprint*)
10 Power Snatch |(75/55)Today is a good combination of weightlifting and cardio. Find a pace that limits rest and allows for a fast but consistent pace. Newer athletes should scale the weight and focus on proper positioning in the snatch through all reps. Shoot for 6-8 roundsMetcon (AMRAP – Rounds and Reps)AMRAP x 10 MINUTES
30 Double Unders (or 100m Sprint*)
10 Power Snatch (95/65)Today is a good combination of weightlifting and cardio. Find a pace that limits rest and allows for a fast but consistent pace. Newer athletes should scale the weight and focus on proper positioning in the snatch through all reps. Shoot for 6-8 roundsOptional Accessory Work3 rds
15 GHD Hip Ext.
15 GHD Situps

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