8-30-19 WOD

For Time: 400m Run 50 Wall Ball (20/14#) 400m Run Rest 5 Minutes and REPEAT! *Rest exactly 5 minutes. Go big on the sets of wall balls! THEN Romanian Deadlift 4 x 10 @ 50% of 1RM *These are to be double overhand, no hook grip, do not touch the floor deadlifts… do these as

8-29-19 WOD

Overhead Squat 3-3-3 *Take 20 minutes to work to a heavy set of 3 today. Some things to focus on- Press up through your shoulders, big breath in before you start your squat, keep hops back and feet flat, take your time descending into your squat as you get heavier in weight. THEN 20 Minute

8-28-19 WOD

10 Minute EMOM: 5 Power Snatch *Pick your own weight. These MUST BE TOUCH AND GO. Work on some barbell cycling and technique here. Be smooth returning the bar to the ground. THEN 20 Minute AMRAP: 200m Run 15 Kettlebell Swings (70/53#) 15 Toes to Bar *Alternate in a team of 3 on the run,

8-27-19 WOD

Hang Squat Clean 1-1-1 *Build to a heavy single for the day. Focus on a strong pull and good footwork. If you have trouble pulling the bar all the way back up to your upper thigh, only lower the bar to the mid hang (middle thigh). THEN 20 Minute AMRAP: 5 Squat Cleans (185/125#) 10

8-26-19 WOD

Hang Squat Clean 1-1-1 *Build to a heavy single for the day. Focus on a strong pull and good footwork. If you have trouble pulling the bar all the way back up to your upper thigh, only lower the bar to the mid hang (middle thigh). THEN 20 Minute AMRAP: 5 Squat Cleans (185/125#) 10

8-23-19 WOD

In a Team of 3, 25 Minute AMRAP: Partner 1: Max Calorie Row Partner 2: 10 Power Cleans (135/95#) ​​10 Muscle ups – scale to burpee pull up Partner 3: Rest *In a team of 3. Rotate on the Power Clean/Pull station. First time through they do power cleans and next time around they do

8-22-19 WOD

5 Pause Overhead Squats 5 High Hang Snatch 10 Snatch Snatch (20 Minutes) 2 x 3 @ 70% of 1RM 2 x 3 @ 75% of 1RM 1 x 3 @ 80% of 1RM *Each set should be done as 3 quick singles, dropping the bar after each rep. See if you can go through

8-21-19 WOD

2 Rounds for Time, With a Partner: 100/80 Calorie Bike 1 Mile Run Rest 3 Minutes *Share the bike calories. Run the mile solo. Don’t run to your partners pace. Once BOTH partners are finished their first mile, rest 3 minutes and repeat.

8-20-19 WOD

10 Minute EMOM: 1 Hang Clean + Clean @ 70% of 1RM *Do this at 70% of your max Clean. These are all SQUAT CLEANS! Drop the bar between reps. Get 20 strong reps in today! THEN 15 Minute AMRAP, With a Partner: 100 Ab Mat Sit Ups (each!) 30 Power Clean and Jerks (135/95#)

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