7.7.16 CrossFit Workout WOD Loveland Fort Collins CO

By 07/06/2016 wod No Comments

Warm-up

400m Run

then,

3 Rounds

100m Overhead Plate Carry (light)

10 Spiderman Lunges

10 Overhead Squats (PVC)

 

Coach’s Led- Snatch Review

 

A. Snatch (8 sets) * 3 Seconds Pause in the bottom of the catch, use today to work on overhead position, 60-70% of 1 RM Snatch

 

B. 4 Rounds for Max Reps

1:00 max Effort Overhead Squats (95/65)

1:00 Max Effort Box Jumps (30/24)

1:00 Max Effort Alternating Dumbbell Snatches (50/35)

1:00 Max Bar Muscle-ups

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