by CrossFit North Phoenix | Jul 18, 2019 | Daily WOD |
A. Group warm upB. WOD demoC. Skill – 8min EMOM | use this piece to work on movement patterns & controlled reps3-6 DB power snatch +3-6 DB overhead squat*per handC. 3 rounds for time of:10 dumbbell power snatches, left arm10 single-arm overhead squats, left...
by CrossFit North Phoenix | Jul 18, 2019 | Daily WOD |
Snatch DrillsScarecrow, Hang Muscle Snatch, OHS, Snatch Balance, 3 Position Pull (10 Reps)Max SnatchHierarchy (Focus order)1. Position2. Movement3. Speed4. Load Source: Workout Of The Day
by CrossFit North Phoenix | Jul 17, 2019 | Daily WOD |
A. Group warm upB. WOD demoD. 7 rounds for time of | have class start at different stations | keep boxes under pull up rig or next to wall 3 deadlifts – 70-80% of 1RM6 burpees 9 box jumps OR 10 step ups RX+ db/kb step upsScalingThis should be relatively heavy...
by CrossFit North Phoenix | Jul 16, 2019 | Daily WOD |
A. Group warm upB. 3 x 30 seconds | each leg | coaches see videoSeesaw walk – hold static position for 30 sec on each leg x 3 per side C. WOD demoD. Back Squat for load | 20-25 minutes #1: 7 reps @ 50% #2: 5 reps @ 60% #3: 3 reps @ 70% #4: 2 reps @ 80% #5: 2...
by CrossFit North Phoenix | Jul 14, 2019 | Daily WOD |
A. Group warm upB. WOD demo/barbell warm up7 minute AMRAP10 clean and jerks 75/5510/12 cal rowrest 37 minute AMRAP10 DB/KB thrusters 44/26100m farmers carry – same weight you use for thrustersrest 37 minute AMRAP10 push press 75/55200m runScalingThis workout...
