CrossFit Glendora – WOD
“Courage starts with showing up and letting ourselves be seen.”
― Brené Brown
5 muscle snatch (empty bar)
5 snatch grip push press (behind the head)
5 box step ups (each leg)
5 Bird Dogs (each side)
5 burpee high jumps
– into workout prep –
8/6 Cal. Ski/Row
4 Power Snatch (light)
2 Box Jump Overs
– rest 30 secs between rounds –
For time (teams of 2 (1:1)):
5 rounds each:
21/15 Calorie Ski/Row
15 Power Snatch (75/55) (95/65)
9 Box Jump Overs (24/20) (30/24)
One partner finishes a round, then the other partner goes.
Power snatches should ideally be unbroken, or finished in 2 sets at most.
Go hard each round, DO NOT rebound for box jump-overs. Come down quickly, but controlled.
Partners do not have to use the same weight/box height. Scale as needed!
Metcon (AMRAP – Reps)
7/7 Dumbbell Windmills
7 Strict Chin Ups
1:00 Sandbag Bear Hug Hold
Rercord 45 reps if complete.
Hamstring Stretchers, Ankle Stretch, Plantar Smash