Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

April 15, 2013

STRENGTH

1a) 4X2 First Pull + Hang Snatch – heaviest possible

This movement should be performed with a pull to the knees (First Pull) a 3 second pause at the knees, then a Snatch from the hang position (at the knees).  Each set is two singles.  Make sure to keep your chest OVER the bar during your pause with your back COMPLETELY strait and hamstrings loaded!

1b) 4X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

Feet remain in a squat position during both push press and overhead squat. Bar may not be racked or dropped between reps.  Do not go so heavy that you cannot guide the bar back to a back rack position, partner may not assist in the transition. 

CONDITIONING

3 minute AMRAP of:

Burpees (to a 6″ target)

*Rest 2 minutes

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#