WOD

Tuesday

CrossFit Collaboration – CrossFit


Warm-up

Warmup (No Measure)

25x each with a PVC:


Shoulder dislocates


Shoulder press


Overhead squat


Romanian deadlift


Bent row


Good mornings


Warm-up

Hang Power Snatch (No score)

Take this time to focus on warming up for the hang power snatch and work on proper form.


(5 min)


Strength/Skill


Hang Power Snatch


3 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 90%


(15 min)


WOD


Metcon (3 Rounds for reps)


For max reps (run counts as 1 rep)


5 minute time cap


Run 200m (RX+ 400m)


30x Burpees


Row for max calories


Rest 3 minutes


Repeat time cap for two more rounds


Swap out burpees for sit-ups (RX+ GHD) in round 2, then pull-ups in round 3


For classes of 9+ seperate into 2 groups and start 3 minutes apart.

CONTACT US

/ keep in touch

CollaboFit

649 Anita St,

Suite A3,

Chula Vista, CA 91911

Phone. 619-271-4831

Email. wearecollabofit@gmail.com