CrossFit WOD – Thu, Mar 7

Posted by

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (5-5-3-3-1-1-1
)

Option 1: Heavy snatches increase weight across sets

Option 2: Complex of 1 rep = 1 snatch + 1 overhead squat for position practice

Metcon

Metcon (Time)

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (50/35)

2-4-6-8-10-12

Burpees over the DB