WOD with a Tip – CFS

May 17th, 2016

Category: CrossFit

WOD with a Tip – CFS

Leslie

Leslie

Strength
Every Minute on The Minute for 10 Minutes
2-Position Snatch
-High Hang
-Floor

Rest 3 Minutes

EMOM3
1 Snatch from floor

Level 1- Power Snatch

WOD (20 Minute Hard Cap)
30-20-10
Box Jumps (27,24)
Overhead Squats (115, 80)

Level 2- (95. 65), (24,20)
Level 1 (65, 45), (24,20)

– Coaches Tip –
The first 30 OHS should be done in no more than 3 sets. Choose a weight that you can move. For the box Jumps this is meant to be a higher box than normal. Its okay to go higher and cut the reps in half.

Post WOD Ca$hout
21-18-15-12-9
Hollow Rocks
Weighted Booty Bridges

Conditioning Class: WOD
3 Rounds
In 2 minutes, complete:
200m Run
AMRAP Double Unders
Rest 1 minute

In 2 minutes, complete:
200m Run
AMRAP Burpees
Rest 1 minute

Conditioning Class: Core
3 Rounds – for quality, not speed
15 Hip Extensions
10 GHD Sit ups
5 Glute Ham Raises
Rest as needed between rounds

DISCUSSION 15 Comments

  1. Tom Kuchenreuther 05/18/2016 at 4:49 pm

    Complex: #135×8
    1 rep: #165
    WOD: 11:10rx (legs are gone from yesterday)

  2. Ryan Gould 05/18/2016 at 2:56 pm

    Complex: 95#
    1 Rep: 105#
    WOD: 11:51 L1.5 (20-15-10 on OHS with 75#, 30-20-10 on 27″ BJs)
    Good to be back!

  3. Joel 05/18/2016 at 12:10 pm

    Complex – 85
    1 rep – 95 (took 3 times to hit it but the last one felt good)
    wod – 10:11 (65#, 27″ 1/2 reps – high box jumps are the scariest part of crossfit for me)

  4. Andrea 05/18/2016 at 1:47 am

    emom: subbed in front rack lunges and bikes (not similar at all)
    wod: 5:38 rx

  5. jason barrow 05/18/2016 at 12:46 am

    Complex: 115# all touch and go
    1 Rep – 165#
    WOD: 10:29 Rx

  6. Trevor Crean 05/18/2016 at 12:27 am

    Complex: 125
    1RM: 150 (10lb PR!)
    WOD: 8:37 L2
    Every snatch PR I’ve ever had has been in an EMOM.

  7. Chad Michael 05/18/2016 at 12:00 am

    Complex: 175
    1 Rep: 205
    WOD: 9:20 RX

  8. Brendan Cottam 05/17/2016 at 11:49 pm

    Complex – 185
    1 Rep – 215
    WOD – 7:42 rx

  9. biscoe 05/17/2016 at 8:40 pm

    snatch complex: up to 175#
    snatch x1: 205
    wod: 7:52 rx

  10. Sean Flannery 05/17/2016 at 4:18 pm

    Complex: 150#
    1 rep: 170#
    WOD: 7:33 Rx

  11. Mike Quigley 05/17/2016 at 2:46 pm

    Complex – 145, 1 rep 165 (failed 175)
    WOD: 11:38RX.

  12. Ben Brauer 05/17/2016 at 1:24 pm

    Complex: 165
    1 rep: 175 (10# pr)
    WOD: 8:18 Rx

  13. Brian M. Maser 05/17/2016 at 1:16 pm

    Complex: up to 155#
    1 rep: 160#
    WOD: 8:27 Rx

  14. Mullins 05/17/2016 at 1:03 pm

    Complex: #115
    1 rep: 155
    wod: 7:29

  15. Marc Piccuirro 05/17/2016 at 11:20 am

    Complex: 165
    1 rep: 205
    WOD: 7:35