WE'RE CLOSER THAN YOU THINK

CONTACT US

(413) 282-7052

NAVIGATION

©2019 by Crossfit Stronger Than Yesterday. Proudly created with Wix.com

WOD Friday September 28th 2018

September 28, 2018

WOD Friday September 28th 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 
Snatchx2 +2 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.) Against a 5 minute clock:
9-6-3
Power snatch 93/63
Burpees over the bar 
Then against a 6 minute clock:
Run 800m
Then against a 7 minute clock:
Amrap 
10 power snatch 75/53
20 walking lunges 
30 double Unders
(Once you complete the work under the given time domain test the remainder until the next piece begins)

 

E.) 3 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 Joshua

 

Please reload

Our Recent Posts

Please reload

Archive

Please reload

Tags

Please reload