WOD
CrossFit WOD, July 25, 2022
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 25, 2022
Every 2 minutes x 5
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 25, 2022
Every 2 minutes x 5
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 25, 2022
Every 2 minutes x 5
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 25, 2022
Every 2 minutes x 5
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 25, 2022
Every 2 minutes x 5
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 25, 2022
Every 2 minutes x 5
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
CrossFit WOD, July 23, 2022
4 Rounds For Time
1,000m Row
50 Step Ups with one DB
50 Alternating DB Snatches
DB (50/35)
CrossFit WOD, July 22, 2022
ADV RX OHS
RX BACK SQUAT
500-m run
15 overhead squats
15 bar-facing burpees
W 125 lb. M 185 lb.
400m Run
15 Overhead Squats, 95# / 65#
CrossFit WOD, July 21, 2022
50 Cal Bike
1000m Run
Every 2 minutes rest for 2 minutes and stretch or rollout
Every 2 minutes x 5