WOD: 2.13.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1-minute

Easy Row

PVC Straight Leg Swings (30-sec each side)

PVC Overhead Squats

45 Seconds

Moderate Row

PVC Pass Throughs

PVC Overhead Squats

30 Seconds

Faster Row

PVC Lat Stretch

PVC Overhead Squats

Warm-up

Snatch Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Movement Prep

Warm-up (No Measure)

with PVC Pipe

10 reps Elbows High and Outside

10 Hang Muscle Snatches

10 Power Snatches

With Barbell From Mid-Shin:

5 High Pulls

5 Muscle Snatches

5 Power Snatches

Weightlifting

10-minutes

Muscle Snatch (3,3,3,3,3…..)

W.O.D.

FIT: Metcon (Weight)

“Four Square”

On the 4:00 x 5 Rounds:

300/250m Row

20 AbMat Sit-ups

3 Power Snatches

*Build in Weight each round

**Score Heaviest round

PERF: Metcon (Weight)

“Four Square”

On the 4:00 x 5 Rounds:

300/250m Row

12 GHD Sit-ups

3 Power Snatches

*Build in Weight each round

**Score Heaviest round

POST WORKOUT

Warm-up (No Measure)

3 Giant Sets:

9 Suitcase Deadlifts (Each Side)

15 Weighted Glute Bridges

30 Banded Pull-Aparts

Rest 2 Minutes Between