07192018

Wod

Part 1

Every 2 minutes x6

Snatch Pull

Hang Snatch (Full)

Snatch Balance

 

Part 2

10 Power Snatches (115/75)

10 Overhead Squats

8 Power Snatches

8 Overhead Squats

6 Power Snatches

6 Overhead Squats

4 Power Snatches

4 Overhead Squats

2 Power Snatches

2 Overhead Squats

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07182018

Wod

Part 1

Weighted Pull-up

5-5-3-3-1-1-1

 

Part 2

21-15-9

Chest-to-bar pull-ups

Toes-to-bar

-400 meter row in between each set

 

07172018

Wod

Part 1

Single Leg Suitcase Deadlift 4×6 weighted in both hands

Cossak Squat 4×6 per side

 

Part 2

Every two minutes:

0-2

Two Rounds

10 Box Jump-overs

10 Pistols

2-4

Two Rounds

12 Russian Swings (32/24)

12 Side-to-side Medball Slams (20/14)

4-6

rest

 

x3

 

 

 

07142018

Wod

In Teams of Two:

For Time:

400m run
20 Burpees
400m run
19 Burpees
400m Run
18 Burpees
etc, etc, etc, until…
400m run
1 Burpee

Time cap is 60 minutes.

Partner’s alternate Runs

Partner’s alternate every burpee

 

Borrowed and modified from Crossfit Linchpin’s workout from 6/30/2018: https://www.crossfitlinchpin.com/blogs/wod?page=2