Wednesday WOD{3/11/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
1 minute jumping jacks
Dynamic ROM
Correctives:
2 min Side Plank w/Row
2 min Knee Plank
Weightlifting
Snatch (Doubles at 65, 75, 80, 85 and 90%)
Metcon
Every 5 minutes for 20 minutes:
Metcon (Time)
Complete as fast as possible:
30 walking lunges
20 Ring Rows
10 Power Snatches (115/75)
Metcon (Time)
Complete as fast as possible:
30 walking lunges
20 Ring Rows
10 Power Snatches (115/75)
Metcon (Time)
Complete as fast as possible:
30 walking lunges
20 Ring Rows
10 Power Snatches (115/75)
Metcon (Time)
Complete as fast as possible:
30 walking lunges
20 Ring Rows
10 Power Snatches (115/75)
Cash-Out
Coach-led Stretches