CrossFit and Sweat WODs Thursday June 6th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.


A.) 20min. of Snatching:
Work up to a heavy complex:
2 Hang High Pulls
2 Hang Power Snatch
Drop the bar…
2 High Pulls from the floor
2 Power Snatch from the floor

* This should help your technique a lot today. We rarely just lift for 20min, so take advantage of learning some new cues today. On the high Pulls, be sure to keep that bar CLOSE to your body, get some good hip contact, and keep your elbows high and outside as you outline your body. Do not drop under the bar. Do not jump. Get high on your toes and just concentrate on pulling. You can concentrate on jumping a little more on the actual snatches right after. Keep your eyes FORWARD and try not to whip your head.

B.)  12min. AMRAP:
10 Toes-To-Bar
5 Devil Press 45/30s
At the 6min. mark switch to;
10 Wall Balls 20/14lb.
3 Devil Press 45/30s

RX+ is 50/35s



A.) 15min. AMRAP:
DB Bench Press to failure (45/25s)
immediately into;
Double DB Bent Over Rows to failure (45/25s)
immediately into;
200m Run

Rest 3min.

15min. EMOM:
Min. 1) 15 Plate Sit-Ups 35/25lb
Min. 2) 15 Push-Ups
Min. 3) 12/9 Cal Bike or Row
*May be able to add a few reps to #2

Rest 2min.

100 DB Russian Twists For Time 25/15lb DB
*Left+Right = 1 rep

Categories: WOD