Tuesday WOD 10/15/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 cal AB

20 Double unders

7 Good mornings

7 Ring rows

7 Slam balls

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Hamstring stretch

Chest stretch

Teaching

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

Weightlifting

Touch and go reps

Use this to warm up the Snatch movement

Power Snatch (4×5)

Metcon

Metcon (5 Rounds for reps)

5 rd

Every 3 minutes

AB cals 15/12

20 DB snatch 50/35

12 Chest to bar pull ups

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Categories: WOD

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