Mid City Daily WOD

June 19 2017

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Snatch barbell warmup (No Measure)

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

Skill

10 Min EMOM

• Even Minutes

-1 Snatch Grip High Pull+1 Muscle Snatch

• Odd Minutes

-1 Power Snatch+1 Drop Snatch

FOCUS HERE IS BECOMING FAMILIAR WITH PROPER POSTIONS AND TIMING AND NOT HOW MUCH WEIGHT YOU CAN THROW AROUND IMPROPERLY

Metcon

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP/1 MIN BREAK X 5

• 8 Thrusters (95/65)

• 8 Bar Over Burpees

• 8 Hang Cleans (95/65)
RX+ (135/95)

– pick up where you left off after each break

ROWING

Bruce Barbell, Red Stick CrossFit – Rowing

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Metcon (3 Rounds for distance)

5 MIN MAX M

-2 MIN BREAK

3 MIN MAX M

-1 MIN BREAK

1 MIN MAX M

-2 MIN BREAK

REPEAT 3 TIMES

PARTNER WOD

Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

TABATA #2 Warm Up (No Measure)

TABATA

3 Rounds • Med Ball Cleans

3 Rounds • Broad Jumps

3 Rounds • Push- ups

3 Rounds • Strict / Jumping Pull-ups

Metcon

Metcon (Time)

•200 WALLBALLS (20/14)

•150 BOX JUMPS (24/20)

•100 PUSH PRESS (95/65)

•50 PULL UPS
REPS MAY BE BROKEN UP IN ANYWAY

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