Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

5 Round Run

Plate Warm Up

Burgener warm Up

Skills

Power snatch

Over Head Squat

Push Jerk

WOD 1

Snatch OHS (4 – 4 – 4 – 4 – 4)

1 Power Snatch + 3 Over Head Squat

WOD 2

Metcon (Time)

For Time

10 Shoulder Press 95/65 lbs

10 Pull Up

20 Push Press 95/65 lbs

15 Pull Up

30 Push Jerk 95/65 lbs

20 Pull Up

50 Push Up

After Bash

Stretching

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s