Thursday (2020APR23) – Quarantine WOD

Warm-up:

OH Squat Therapy

4 x 4 

Tempo (5-2-5-2)

Burgener Warm up

 

Focus: 

Snatch Drills

High Power Snatch + Squat

3in Squat + Squat

1in Above parallel + Squat

Below Parallel Catch

 

WOD: 

10 Min Amrap

25 Foot Handstand Walk

5 Squat Snatch, 135/95

 

Subs

20 Pike Shoulder taps

25 ft bear crawl

4 around the world

Subs – power snatch

6 Alt db snatch

odd object 

 

Finisher:

3 Rounds

20 DB Floor Press FAST

20 DB Rows Fast

1min Rest

 

Class Times & Meeting IDs:

6:00am

Neuse River CrossFit

919-6349-0983

 

10:00am

CrossFit Indestri

919-0615-0663

 

1:30pm

CrossFit WatchTower

938-0626-5650

 

3:30pm Yoga

Neuse River CrossFit

921-5384-3826

 

4:30pm

Neuse River CrossFit

922-8778-0316