WOD

CrossFit VU – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

-10/10 DB Deadlift 50/35#

-14 ALT DB Snatch

-5/5 Hang Power Clean and Jerk

-800m run
Ea athlete will have one DB. Deadlifts will be done oddly but with purpose. 10 on the right side then switch to the other for 10.

scaled: DB 35/20#

DB snatch will come from ground and hand that isnt working can NOT touch your body. DB switch may be made on ground or after DB passes the eyes.

DB HC and J will be complete 5 left then 5 right. Start with weak side first. the Jerk is more of a S2OH.

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP intermediate:

18min AMRAP

-10/10 DB Deadlift 35/20#

-10 ALT DB Snatch

-5/5 Hang Power Clean and Jerk

-600m run
18 min AMRAP beginner:

-10/10 DB Deadlift 35/20# or less

-10 ALT DB Snatch

-5/5 Hang Power Clean and Jerk

-400m run

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

  • Should be Empty:
  • You have Successfully Subscribed!