CrossFit Renaissance Working out

WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running

By / August 1, 2022

STRENGTH:
Every 1:30 for 6 Sets:
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
*Start Moderate-Light & Build to Moderate-Heavy

Workout:
AMRAP 15:00:
1 Power Snatch (155/105)(115/75)
15 Box Jumps (24/20)
100 M run

FINISHER:
3 sets of:
8/8 Single Leg Glute Bridge Ups, immediately into:
15 DB Glute Bridge Ups, immediately into:
:45 Glute Bridge Hold
Rest b/t sets as needed

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CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
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– Heavy sandbag or DBall Carry against stomach
– Stone Carry
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
*You are NOT limited to only these options

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AMRAP 20 with a partner:
50 Meter Farmer Carry (70, 53)
10 Reverse Goblet Lunges (53, 35) (10 reps each leg)
10 1-Arm KB Rows (53, 35) (10 reps each arm)
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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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