CrossFit & Sweat WODs Thursday Aug 22nd 2019

Click the Photo to register your team! $65 per person!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.


A.) Snatch (Complex)
Pick one these Complexes:
Build up to a heavy 3 Position Power Snatch


(Advanced) Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats

** Use today as a day to get better at your technique!

B.) “The Chief” (climbing) 3min. AMRAP for 4 Rounds 
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats

*Rest 1min & Repeat
*Start where you left off for each new AMRAP

Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
Go HARD at each one of these stations! That 3min. is going to go by FAST.



During the warm up do Jump rope practice and try to get some double unders in.

A.) 10 min to finish…
Front Rack DB Step Ups L1 Small box L2 20/24’’ box L3 hold weights 35/20s+
L1 Singles L2 10-20-30-40 Double Under Attempts L3 Double Unders
*For the step ups always SLOW on the way down no falling

Rest 3min.

B.) 10 min to finish…
75 Single KB Squat Cleans 53/35lb.
*L1 2 burpees EMOM, L2 3 or 4 Burpees EMOM L3 5 burpees every min on the min
**start with burpees

Rest 3min.

C.) If time allows 10 min amrap:
10 Lateral Lunges L1 Hold Pull Up Rack or PVC, L2 No weight unsuppored, L3 45/35lb
1 min plank
15 “A” squats
1 min Russian Twists L1 no weight, L2 light weight L3 heavy plate or db

Categories: WOD