Mid City Daily WOD

Sept 20 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Snatch barbell warmup (No Measure)

Jog 1 lap (once)

2 Rounds of:

5 Hang Snatch Grip Pulls

5 Hang Snatch

5 OHS

5 BTN Push Press

5 Snatch Balance

ALL WITH AN EMPTY BARBELL

Weightlifting

8 Min EMOM snatch (3,3,3,3,3,3,3,3)

Bar Set at 60-70% of 1RM =

1 Power Snatch

1 Squat Snatch

1 Snatch Balance

Metcon

Metcon (Time)

4 Rounds for Time

• 50 DU

• 30 Wallballs (20/14)

• 20 Box Jumps (24/20)
RX+: 20 2for1 Wallballs per round

Sept 19 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

KB Warm Up (No Measure)

2 Rounds Not For Time:

100 M Run

15 KBS

12 Goblet Squats

10 KB Push Press (5/side)

Metcon

Metcon (Time)

50 KBS (53/35)

40 Alt Lunges (53/35)

30 KBS

20 Alt Lunges

10 KBS
(70/53)

Weightlifting

BRO SESH!!

5 rounds NFT

• 8 reps bench press (AHAP)

• 12 reps single arm row (kb)
to be completed post wod

Sept 18 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds NFT

•100 M Run

•10 Air Squats

•5-8 Knee Ups/Toes to Bar

• 5 Squat Cleans (empty bar first two rounds / light weight last round)

Skill

12 Min EMOM

EVEN: 3 Arch/Hollow + 3 Pull-ups or

2 arch/hollows + 2 ring muscle-ups

ODD: Pistol Squat progression 3-5 reps per side

Pistol Progressions

1) using a ring

2) non pistol leg on ground behind you

3) non pistol leg wrapped around planted ankle

4) pistol to bench

5) pistol squat

6) weighted pistol squat

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Min on/1 Min Off x 5

• 15/12 Cal Row

• 8 Toes to Bar

• 5 Squat Clean (115/75)
Rx + (155/105)

*pick up where you left off on each round

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