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CrossFit Glendora – WOD

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“Satisfaction lies in the effort, not in the attainment.” ~ Mahatma Gandhi


10 min AMRAP:

1 min ski or row

20 Plate Hops

10 Banded Pull Aparts

5 Scap Pull Ups

3 muscle snatch (PVC or Empty Bar)

3 power snatch

3 full snatch


– Empty bar –

3 Power Snatch + 3 Hang Snatch + 3 Snatch

– into –

2-3 working warm up sets to get to opening weights


Snatch Complex (5 x 1)

Power Snatch + Hang Snatch + Snatch
– 2 sets x 1+1+1 reps @ 70% 1RM snatch

– 3 sets x 1+1+1 reps @ 75% 1RM snatch

* Rest 60-90 seconds between sets



2 sets:

20 Single Unders

10 Russian Kettle bell Swings (light)

15 Double Unders

5 Kettle Bell Swings (light)


Metcon (Time)

For Time (11 min cap):


Kettlebell Swings (53/35)

30 double unders
Stimulus is moderate/high intensity and steady pacing. Shoulder fatigue from swings will affect double under efficiency.

Make sure to scale double unders to singles if needed.

Kettlebell Swings: Athletes should select a weight that is moderate but allow them to complete all sets of KB swings unbroken. Utilizing strong hip drive (even if weight feels easy doing prescribed) will save the shoulders from fatiguing early on double unders. Russian KB’s are a scaling option. Have athletes load the posterior chain and primarily the hamstrings (not the low back).

Double unders: Same number of singles for double unders. Scaling options also incoude combining double/single unders each set. Cues for efficient double unders are hands by sides (slightly in front to remain in peripheral) and keep movement in wrists.

2nd Training

Metcon (No Measure)

3-way wrist stretch – 30 sec each

-Hands and knees – palms down/fingers forward

-Hands and knees – palms down/fingers towards body

-Hand and knees – palms up/fingers towards body

1 min pigeon pose (each side)
No need to record anything.


Ankle Stretches, Posterior Chain Floss

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