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WOD (Workout of the Day)

CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

400m Run

PVC Warm-Up

witch’s brew (:30 side)

10 pass throughs

10 reverse pass throughs

10 around the worlds (each direction)

10 toe-to-ceiling touches

10 hip rotations

5 wall squats (try w/ PVC overhead)

10 overhead squats (off wall)

coach’s choice: empty barbell snatch warm-up

Starter

Snatch

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 rep @ 75-90%

Finisher

Metcon (Time)

For time:

40 Cal Row or Bike

30 Toes to Bar

20 Snatches (135/95 lbs)


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Class Schedule

CrossFit

6:00AM (M,T,W,F)  
7:00AM (2.5 Hours OPEN GYM)(M,T,W,F)  
8:30AM (Sa)  
9:30AM (M,T,W,F)  
4:30PM (M,T,W,F)  
5:30PM (M,T,W,F)  
6:30PM (1 Hour OPEN GYM) (M,T,W)  

 

   
   
   

 

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