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CrossFit WODs for 8/15/2015

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Today, we have multiple WODs to suit our members.  For those who want to compete, we have competition class at 9:30am.  Designed like a standard local competition, this class offers a little extra heavy work, some harder metcons, and more.  For those who just want to improve general physical preparedness through functional fitness, we have our regular class at 11am.

9:30am – Competition Class

WOD 1:
A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over.
B. 3×2 Snatch Grip Deads, work up to a heavy double – make these look like the first pull of your snatch.
C. 3×2 Snatch Grip Pause Deads, work up to a heavy double – pause for 2 full seconds at the knees.

WOD 2:
7×4 Front Squats

WOD 3:

3 RFT:
50 Double Unders
25 TTB
10 Clean and Jerks, 135/95

Accessory Work:  (if time permits)
4 Giant Sets of:
A. 6-8 DB Bulgarian Split Squats
B. 10-15 DB Skull Crushers
C. 12-15 unbroken Close Grip Push ups

11:00am – Regular CrossFit Class

WOD 1:

Front Squats
4, 4, 4, 4, 4

MetCon:
3 RFT:
50 Double Unders
25 TTB
10 Clean and Jerks, 115/75