Tuesday Crossfit WOD – Partner My Partner

15 Dec
0

A) Mobility 

Partner single leg banded hamstring stretch

B) Warm Up

Run 400 

Bear Crawl 25 meters

Lunge 25 meters

10 Burpees

C) Odds & Evens 

10 Minutes of

Odd Minutes 

Max Handstand Walk or Handstand Hold

Even Minutes

8 Front Squat (80/55) 

D) Partner WOD

1 athlete works at a time

100 Meter Bear Crawl

100 Box Jumps Overs (100/70)

100 Deads (100/70)

100 Wall Balls (9/7)

100 Push Ups

100 Wall Balls (9/7)

100 Deads (100/70)

100 Box Jumps Overs (24/20)

100 Diamond Sit Ups

E) Power Hour

Three sets of

Tall Jerks x 3 reps

Immediately followed by…

Five sets of

2 Jerk Dips + Jerk

(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)

Rest as needed

then

A. Every 90 seconds, for 9 minutes (6 sets)

Muscle Snatch x 1 rep

(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 8 minutes (4 sets)

High Hang Snatch + Hang Snatch

Loading per set

*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch

*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch

Share This Post
Categories:

Leave a Reply

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*