CrossFit WOD, December 7, 2018

Similar Slightly DifferentInspiration”Be miserable or motivate yourself. Whatever has to be done, it’s always your choice.”
-Wayne DyerWarm-upWarm-upI. Heartrate:
Dynamic

II. Specific: 2 Rounds with empty bar
5 Snatch Pulls (setup to pocket)
5 Snatch High Pulls (pocket to high pull)
5 Pocket Snatch
5 Hang Snatch (Knee to Pocket to OH)
5 Power Snatch (shin to knee to pocket to OH)
*we want each section to look and feel smooth. Get comfortable with the barbell, where it goes and how to bring it back down from overhead and reset…we reset in the exact opposite order as how it got OH.

III. Skill/Strength:
find a heavy set for the complex:
Pocket Snatch + Hang Snatch + Power Snatch
*not letting go of bar until all 3 reps are complete.MetconMetcon (AMRAP – Rounds and Reps)4 Cycles of
3 minute AMRAP
7 Power Snatches 75/55
7 Box Overs (may step) 24/20
*start where you left off
*rest 3 minutes between roundsScaling: decrease the weight of the snatch to a weight you can complete 7 unbroken reps when fresh. Decrease the height of the box so you can be smooth and consistent each round.Metcon (AMRAP – Rounds and Reps)4 Cycles of
3 minute AMRAP
7 Power Snatches 115/75
7 Box Overs (jump) 24/20
*start where you left off
*rest 3 minutes between roundsScaling: decrease the weight of the snatch to a weight you can complete 7 unbroken reps when fresh. Decrease the height of the box so you can be smooth and consistent each round.

This morning after the 545am session…feels like the perfect day to call off work doesn’t it?

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.