Archived WODS

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

June 9, 2014

Beau Snatch.jpg

I wanted to give all those who PR'd on a Friday a shout out.  It takes a lot of hard work to master olympic lifts and if you haven't figured this out yet, it's all about technique and commitment.  Learn to control your mind as well as your body and you'll take your lifting to a whole new level.  You have 4 weeks to dial it in, take what you learned and start tackling your weaknesses. 

STRENGTH: Phase 2, Day 1

Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest as needed

CONDITIONING:

21 - 15 - 9 - 6 - 3 of:

Push Press (115/75)
Front Squats (115/75)
Bar Facing Burpees

*20 minute cap