WOD(workout of the day) Distinct CrossFit.com


33114 (Time)

W.O.D
14.5 for those that want or need to do it

For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders

For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!

Modified see coach

Skill complex Light weight
3rds
High hang snatch
Hang snatch

During this skill complex focus on not bending the elbows early(early pull fault).

Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat

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WOD(workout of the day) Distinct CrossFit.com


Microburst (Time)

W.O.D
15-12-9-6-3
Power snatch 115/75
Burpees
Then
30 pull-ups

Strength
Power Clean 3×3 tng

Finisher
2rd
30 sec overhead distraction
25 butterfly sit up

WOD(workout of the day) Distinct Crossfit.com


13.2 review(Reps)
Warmup
30 jax
30 snatch(PVC) 15 power 15 squat
30 jing jangs
30 sec butterfly stretch

WOD
CrossFit Open 13.2 (10min cap)

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps or step ups 24′ box

WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps or step ups 20′ box

Strength
Power snatch
2×3
Squat snatch
2×3
Climb on second set if it feels good

Finisher
3×10 Side plank punch through per side