Crossfit WOD
THURSDAY July 11th, 2019
CLASS WOD
- Warm Up:
5 Min Row, Bike, Ski or Run
2 Rounds
:30 Goblet Squat Hold
10 Light Hang Snatch
10 Ring Rows
- Strength:
Front Squat
5×3 @ 74-78%
*rest 2 Min between sets
- Conditioning:
Buy In: 400m Run
3 Rounds
6 Power Snatches (135/95)
10 Pull-ups
14 Bar Over Burpees
Buy Out: 400m Run
COMPETITORS TRAINING
- Push Jerk Skill
8 Min EMOM (4 Rounds)
Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 – :30s Barbell Overhead Hold
- Conditioning
“Double Header”
For Time
50/35 Cal Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Cal Bike
Contact Coach Gallo
michael@royalbarbell.com
(417) 315-8034
Crossfit Schedule
Monday-Friday:
6:00 AM
9:00 AM
12:00 PM
5:30 PM
Tuesday & Thursday
1:00 PM (Row Class)
Saturday
9:00 AM (Partner WOD)
Sunday
1:00 PM-4:00 PM (Open Gym)