Friday WOD 12/13/2019

Outcast CrossFit – CrossFit

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Warm-up (No Measure)

20/10 cal bike

3 rds

Ski erg 100m

20 Single unders

5 Ring rows/ 3 Strict pull ups

10 dislocates

5 Hang power snatch


30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Chest stretch

Calf stretch


Power snatch

Patient pull

Keep shins vertical

Clear shins keeping chest angel

Pull bar in to your hips

Shrug/High elbows/Fast elbows

Jump under bar

Keep chest up in catch

Punch hard and push up at the top



Power Snatch (6×2)


Metcon (Time)

5 rope climbs

20 Power snatch 135/95

Run 200m

4 rope climbs

15 Power snatch

Run 200m

3 Rope climbs

10 Power snatch

Run 200m

2 Rope climbs

5 Power snatch

Run 200m

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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