CrossFit WOD Tuesday July 9th 2019

July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!


A.) Hang Power Snatch
3 reps EMOM x 3min.
2 reps EMOM x 3min.
1 rep   EMOM x 5min.

*start with something around 50-60% effort and build whenever you feel comfortable. Ideally, you would keep the same weight the 3s and 2s and then make bigger jumps on the singles at the end.
*Today is a great day to focus on form, especially because it’s from the hang and there’s multiple reps. Be sure to keep your shoulders OVER the bar as you hinge forward into your hang position. You should feel tension on the hamstrings if you do it right.

B.) I’m all the way up (AMRAP – Rounds and Reps)
15min. AMRAP:
15/12 Cal Row or 200m Run or .4 mile bike
5 Hang Power Cleans 135/95
12 Toes-To-Bar
Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
…. Keep adding 10/5lbs if you get to this point…
Categories: WOD