CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!
WOD for the Cure with CrossFit Plexus
WARM UP
In 10 min or less:
30 - 60sec of everything
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Roll feet with PVC (shoes off)
Bergener
BUY IN
Muscle Snatch - 50% of 1RM
3 x 6
SKILL
Squat Snatch - Be quick, DROP LOW. This is not a snatch, then squat.
WOD
6 minute AMRAP
3 Squat Snatch 155/115
6 Burpee over bar
9 Chest to bar
Rest 4 minutes
6 minute AMRAP
3 Squat snatch 135/95
6 burpee over bar
9 chest to bar
WARM UP
In 10 min or less:
30 - 60sec of everything
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Roll feet with PVC (shoes off)
Bergener
BUY IN
Muscle Snatch - 50% of 1RM
3 x 6
SKILL
Squat Snatch - Be quick, DROP LOW. This is not a snatch, then squat.
WOD
6 minute AMRAP
3 Squat Snatch 155/115
6 Burpee over bar
9 Chest to bar
Rest 4 minutes
6 minute AMRAP
3 Squat snatch 135/95
6 burpee over bar
9 chest to bar
If not RX make sure the second rd snatch is lighter and get more rounds and reps done!
CASH OUT
Split Jerk 6 x 2
70-80% 1 RM
Pause in the catch 1-2 seconds
CASH OUT
Split Jerk 6 x 2
70-80% 1 RM
Pause in the catch 1-2 seconds
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