Crossfit WOD

THURSDAY July 11th, 2019

CLASS WOD

  1. Warm Up:

5 Min Row, Bike, Ski or Run

2 Rounds

:30 Goblet Squat Hold

10 Light Hang Snatch

10 Ring Rows

  1. Strength:

Front Squat

5×3 @ 74-78%

*rest 2 Min between sets

  1. 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

  1. Push Jerk Skill

8 Min EMOM (4 Rounds)

Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive

Minute 2 – :30s Barbell Overhead Hold

  1. 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)

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