WOD

WORKOUT OF THE DAY


September 14, 2018CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

200m jog

PVC Warm-Up

1:00 witch’s brew

10 pass throughs

10 reverse pass throughs

10 around the world /direction

10 leg swings /side

:30 external rotation /side

5 wall squats w/ PVC overhead

Snatch Barbell Warm-Up

5 Good Mornings

5 Elbow Rotations

3 behind-the-neck snatch grip strict press

5 snatch grip dead lifts

3 dip shoulder shrugs

3 dip shoulder shrug high pulls

3 muscle snatch

3 overhead squat

Starter

Hang 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 8 minutes (4 sets):

2-Position Snatch @ 80-85%

(mid-thigh, and then 2″ Below the Knee)

Finisher

Metcon (Time)

For time:

800 Meter Run

50 Chest-to-Bar Pull-Ups

800 Meter Run


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