Archived WODS

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

September 4, 2013

STRENGTH:

Snatch Complex

3 sets across of: Snatch Dead + Hang Squat Snatch + Overhead Squat -  

Notes: Snatch dead should be slow and deliberate.  Focus on torso positioning and bar path.  Pull the knees back, transfer weight to the heels and pull the bar to your pockets.  Once in the pocket, bring bar back to the knee and initiate hang snatch (full squat). 

CONDITIONING: 

"Amanda"

9 - 7 - 5

Muscle-ups

Squat Snatch (135/95)

Notes: Sub 3 Ring Rows and 3 Dips for each Muscle-Up (27 - 21 - 15)