WOD June 12, 2019 (Wednesday)

Warm-up: Bent Over Row
5×10 KB or DB Bent Over Rows
*one set= 10 Right and 10 Left

Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @80%+

WOD: For Time
400M Run
30 KB Snatch 35/50 (15R/15L)
20 KB OHS
30 KB Snatch 35/50 (15R/15L)
400M Run

E3MOM: 5 Burpees

RX+
For Time
400M Run
30 DB Snatch 50/70 (15R/15L)
20 DB OHS
30 DB Snatch 50/70 (15R/15L)
400M Run

E3MOM: 5 Burpees

Hype Hitters – Tue, Mar 17

Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
CrossFit – Tue, Mar 17

Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
CrossFit – Mon, Mar 16

Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

CrossFit One World