Wednesday, August 3rd WOD

Warm up:  Basic circuit including rowing, step ups and kettlebell swings

Strength: Snatch accessory work

-Tall snatch

-Snatch balance

LV. A Conditioning:  CrossFit Open Workout 16.1

Complete as many rounds and reps as possible in 20 minutes of:

    25-ft. overhead walking lunge

    8 burpees

    25-ft. overhead walking lunge

    8 chest-to-bar pull-ups



LV. B and C. Conditioning:  20 minute AMRAP

-10 Weighted lunges (KB or DB)

-8 Burpees

-10 Weighted lunges (KB or DB)

-8 Pull ups (banded or unbanded)

-200m jog

Post:  Group walk and foam roll


Coaches will modify to weighted lunges (kettlebells or Dumbbells if needed-based on class size or athlete's fitness level)

Nick ProhaskaComment