WOD Wednesday August 1st 2018

August 1, 2018

Wednesday August 1st 2018


A.) Mobilty
:60 seconds Couch Stretch
:60 seconds OH band distraction
30x PVC dislocates
Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions


B.) Warm up
500m row
Then 3 rounds of
3 Snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 power snatch
3 ohs


C.) 5 sets of 
Snatchx3+3 overhead squats 
(Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, stay with 3 snatches from the floor, and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)


D.) 5 rounds for time 
6 power snatch 115/73
8 box jump overs 24/20
10 medball cleans 20/14
(Scale weight for snatches as needed, should be a moderate but challenging weight)


E.) 4 sets of 
Anterior (Front) delt raises with a plate x15 reps
superset with
Lateral delt raises with plates or db x12-15 reps 
(Rest :60 seconds between sets)


Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Josh

**The 2018 Crossfit Games start today!!!**

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