WOD Sunday 6/25/17

by | Jun 24, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
3 position power snatch. 15 minutes to work your way up to wod weight, heavier if capable.
Position 1 pockets
Position 2 above knee
Position 3 from the floor

WOD

Crossfit Main Site

3 rounds for time of:
15/10 cal row
12 power snatches(95,65)
9 burpees

*Scale load as needed

Post WOD
Banded hamstring stretch 2 minutes per side.

 

6 Comments

  1. Deb.
    Deb. on June 25, 2017 at 9:38 am

    Warm Up: “Roxanne” Burpees!
    Strength: 55#
    WOD: 8:38 | 45#
    Another round of “Roxanne” Burpees with the 8:30 class 🙂

  2. Ryan
    Ryan on June 25, 2017 at 9:51 am

    7:15 @115 power cleans. Good times trying to keep up with john

  3. Elizabeth
    Elizabeth on June 25, 2017 at 10:35 am

    9:29 Rx
    This wod was all about the snatches for me!

  4. John(Frozen)
    John(Frozen) on June 25, 2017 at 10:57 am

    6:54rx

  5. Ilana
    Ilana on June 25, 2017 at 10:57 am

    9:11 55#

    I agree Elizabeth! Oh the snatches! I didn’t realize how the row would affect the snatches. The 55 # seemed like a good choice until I tried doing 12 unbroken after rowing! Still, I thought it was a great WOD!

  6. Ken A.
    Ken A. on June 25, 2017 at 12:02 pm

    Fun WOD today. Great job Hanna! The burpees to Roxanne were a fun start!