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Crossfit WOD

WEDNESDAY December 19th, 2018

CLASS WOD 

  1. Warm Up: 

3 Rounds 

18/15 Cal Row 

1 Min Frog Stretch 

15 Kettlebell Swings (55/35)

  1. Strength:

Front Squat 

1×3 @ 55%

1×3 @ 65%

5×1 @ 80%

  1. Conditioning:

12 Min AMRAP

2-4-6-8-10…

Burpee Box Overs (24/20)

Shoulder To Overhead (95/65)

*increase reps by 2 every round for 12 Min 

COMPETITORS TRAINING 

  1. Overhead Squats 

3 Sets Of 5 

  1. Squat Snatch 

Every 2 Min For 5 Sets 

1 High Hang Squat Snatch + 1 Overhead Squat 

1 Hang Squat Snatch + 1 Overhead Squat 

1 Squat Snatch + 1 Overhead Squat 

  1. Deficit Handstand Pushups 

Build To a Challenging Set of 3 Strict Deficit Handstand Pushups 

  1. Conditioning 

“Dead Arm” 

12 Min AMRAP

5 Strict HSPU

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

ROW CLASS 

3 Rounds 

1000m Row 

15 Kettlebell Swings (55/35)

30 Abmat Sit-ups 

*rest 2 Min After Each Round 

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)

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