• CrossFit to the Core

8/26/21 Thursday's WOD

A) Rx:

For Time: 30 Toes-to-Bar 40 Alternating Single-Arm DB Snatch (50/35#) 50 DB Box Step Overs (50/35#) (24/20”) 40 Alternating Single-Arm DB Snatch 30 Toes-to-Bar


Intermediate:

For Time: 15 Toes-to-Bar 40 Alternating Single-Arm DB Snatch (35/25#) 50 DB Box Step Overs (35/25#) (24/20”) 40 Alternating Single-Arm DB Snatch 15 Toes-to-Bar


Beginner:

For Time: 15 Lying Toes-to-Bar 30 Alternating Single-Arm DB Snatch (25/15#) 25 DB Box Step Overs (25/15#) (20/14”) 30 Alternating Single-Arm DB Snatch 15 Lying Toes-to-Bar





B) 3 RNFT: 12 Alternating Seated DB Strict Press

12 Box Assisted Single-Leg Squats

12 Double DB Bent Over Rows


C) Child Pose - 2 min

Seal Pose - 1 min

Thread the Needle - 1 min ea side


Weekly Open Gym Extra Credit

Strength I

6x6 Back Squat

*iucrease weight across sets


Skill I

On a 10:00 clock

Max strict Muscle Ups (scale as needed)

-Rest :30 between sets


Skill II

3 Sets:

1:00 max distance Handstand Walk or Max Wall Walks

-Rest 2:00


Stamina I

EMOM 10:

10 Burpees


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