WOD

Friday

By September 7, 2021 No Comments

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CrossFit SoChac – CrossFit


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Warm-up

Warm-up (No Measure)


3 SETS (7:00 CAP)
200m Run @ Mod Pace
7/7 DB Deadlifts
7/7 DB Upright Row
7/7 DB Arnold Press
7 Box Jumps

Workout

Metcon (Time)


FOR TIME
24 Single DB Box Step-Up (24/20)*
50 Alt. DB Snatch (50/35)|(35/20)
24 Single DB Box Step-Up

*DB Can be held anyway above the waist.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Post-Workout Strength

Metcon (Weight)


FOR QUALITY
10 Alt. DB Turkish Get-Ups (Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups

*Athlete may build or stay at the same weight across all reps.

(Score is Weight)