Thursday Crossfit WOD

03 Aug
0

A) Warm Up

KB squat hold

puppy stretch 

single skipping - or double under practice 

controlled negative push ups

handstand hold

squat therapy

hollow rock

BB front squat technique - elbows up and out, high chest etc

B) Odds & Evens x10

RX

odds

5 front squat 75%1rm

evens

10 HSPU (as many as you can strict)

SCALED

odds

5 front squat 60%1rm

evens

10 HSPU/knees on box (as many as you can strict)

BEGINNER

odds

8 DB front squat

evens

10 strict push ups

C) WOD

RX

4 Rounds

500 Meter Row

30 GHDSU

SCALED

4 Rounds

500 Meter Row

30 hanging knee to elbows

BEGGINER

4 Rounds

500 Meter Row

30 V-Ups

D) Additional work 

lifting club 7 pm

1RM snatch

1RM clean & jerk

   

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