Call: Ben: 626 224-8717 or Marc: 626 733-2799

WOD

CrossFit Glendora – WOD

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QOD

“Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become. ”

― Brooke Foss Westcott

Warm-up

2 Rounds:

5 inch worms

5 reps : right lunge + left lunge + jump squat

5 hand release pushups

– into workout prep –

3 Snatch Deadlifts (empty Bar)

3 Snatch High Pull

3 Muscle Snatch

3 Snatch Drops (quarter squat)

4 Bar Facing Burpees

Then:

3 Power Snatch (70% @workout weight)

4 Bar Facing Burpees

Then:

3 Power Snatch (85% @workout weight)

4 Bar Facing Burpees

Metcon

Metcon (Time)

For Time (10 min cap):

30 Power Snatches (115/75) (135/95)

*Every minute starting at 0:00, perform 5 bar-facing burpees
Scale as needed! This includes lowering the weight and/or reducing the number of burpees. Goal is to hit 5-6 snatches per minute, and have 5-10 sec of rest after the last snatch before beginning burpees. Keep moving!

2nd Training

Metcon (3 Rounds for reps)

3 sets:

10 Alternating Dumbbell Bench Press R/L (moderate)

10 Dumbbell Bicep Curl R/L (moderate)

10 Deficit Push Up 6″/4″

10 Strict Chin Up

-Rest 2:00 b/t sets-

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