CrossFit WOD, May 31, 2023

Workout of the Day: Wednesday, 31-May-2023

Announcement

June 1 – No Barbell option kick off!

June 2 – Community WOD at 5:30 pm, Gym-boree potluck dinner (bring a side or meat to throw on the grill)

June 1-9 – Offering a free trial period for one week, please bring a friend

June 17 – Yoga with Jenny Noonan Sat 9:45 am – All levels welcome for Flow Yoga.

June 18 – Strongman WOD 1 pm

June 22 – Girls Night at Los Tios 6:30 pm

Warm-up

W/PVC Pipe

10 Pass-throughs

10 OHS

10 Snatch Grip High Pulls

5 Power Snatch

5 Squat Snatch

then

3 Rounds

5 Tempo OHS

10 Hollow Rocks

5 Snatch Grip High Pulls

5 Squat Snatch

Squat Snatch (For 15 min, Every 3 min 3 Squat Snatch
at 60-65%ish 1 rep max
)
1 Arm DB Snatch (no barbell variation)

For 15 min, Every 3 min 6 Alternating db Squat Snatch or Power Snatch, build in weight

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

8 DB Snatch R arm

8 DB OH Lunge Steps R Arm

8 DB Snatch Left Arm

8 DB OH Lunge Steps L Arm

16 Burpees

Mobility

Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose