TODAY'S WOD

Workout of the Day

WOD

Heavy Day - Muscle Snatch, Power Snatch, & Overhead Squat
Workout
Heavy Day - Muscle Snatch, Power Snatch, & Overhead Squat (Time)
- RX -
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats

- LEVEL 2 -
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats

- LEVEL 1 -
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats
Accessory
Metcon
Accumulate:
25 Hip Extensions
20 Back Extensions
15 Hip & Back Extensions
Stretching
Metcon
3 Sets:
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
Extra Work
Metcon (AMRAP - Reps)
- STRENGTH 1 -
5 Sets:
Max Unbroken Push-ups
- Rest 2:00 between sets
Metcon (Weight)
- STRENGTH 2 -
For Load:
1 Squat Snatch + 2 Overhead Squats
1 Squat Snatch + 2 Overhead Squats
1 Squat Snatch + 2 Overhead Squats
2 Squat Snatches + 1 Overhead Squat
2 Squat Snatches + 1 Overhead Squat
2 Squat Snatches + 1 Overhead Squat
3 Squat Snatches
3 Squat Snatches
3 Squat Snatches

- Rest 1:30 between sets.
- Use 60-70% of your 1-rep-max snatch.
Metcon (Time)
- ENGINE 1 -
3 Rounds For Time:
800m Run
- Rest 3:00
400m Run
- Rest 2:00
200m Run
- Rest 1:00
Metcon (AMRAP - Reps)
- SKILL 1 -
8 Rounds For Reps:
:20 Air Squats
- Rest :10

WOD

Heavy Day - Muscle Snatch, Power Snatch, & Overhead Squat
Workout
Heavy Day - Muscle Snatch, Power Snatch, & Overhead Squat (Time)
- RX -
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats

- LEVEL 2 -
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats

- LEVEL 1 -
8 Sets For Load:
2 Muscle Snatch + 2 Power Snatch + 2 Overhead Squats
Accessory
Metcon
Accumulate:
25 Hip Extensions
20 Back Extensions
15 Hip & Back Extensions
Stretching
Metcon
3 Sets:
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
Extra Work
Metcon (AMRAP - Reps)
- STRENGTH 1 -
5 Sets:
Max Unbroken Push-ups
- Rest 2:00 between sets
Metcon (Weight)
- STRENGTH 2 -
For Load:
1 Squat Snatch + 2 Overhead Squats
1 Squat Snatch + 2 Overhead Squats
1 Squat Snatch + 2 Overhead Squats
2 Squat Snatches + 1 Overhead Squat
2 Squat Snatches + 1 Overhead Squat
2 Squat Snatches + 1 Overhead Squat
3 Squat Snatches
3 Squat Snatches
3 Squat Snatches

- Rest 1:30 between sets.
- Use 60-70% of your 1-rep-max snatch.
Metcon (Time)
- ENGINE 1 -
3 Rounds For Time:
800m Run
- Rest 3:00
400m Run
- Rest 2:00
200m Run
- Rest 1:00
Metcon (AMRAP - Reps)
- SKILL 1 -
8 Rounds For Reps:
:20 Air Squats
- Rest :10

Wodify: Results in a boxWodify: Results in a box

At CrossFit Lowell, our priority is your success, regardless of abilities, history, injury, or limitations. We believe in pushing past the margins of individual experience to become better at what will come your way, from lifting a week’s worth of groceries to surviving a bear chase and everything in between.

Call us: (978) 710-8280

info@crossfitlowell.com

Visit us on

Wodify: Results in a boxWodify: Results in a box

© 2017 CROSSFIT LOWELL
Powered by INDUSTRY11 | Built in Lowell MA