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Hang Power Snatch

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CrossFit PFT – WOD

Hang Power Snatch (Work to a heavy set of 3.)

Focus on speed of the hips and an aggressive punch through.

Split Squats (3×10 per leg)

Metcon (Time)

7 RFT

10 DB Snatch 50/35

30 DU’s
Alternate arms, do not drop DB’s

Metcon (Weight)

3 Sets

8 Single Arm DB Sits up (each arm)

20 each way banded push up walks

Upper Body Pressing and Accessories

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CrossFit PFT – WOD

Floor Press (5×3- working to 3RM)

Strict Pull Ups (5xME- superset with floor press)

Metcon (Weight)

3 sets:

10 DB L-sit Shoulder Presses

6-10 DB Tempo Rows
For the tempo rows lay chest down on an incline bench. Each rep is 3 seconds up, 3 second hold, 3 seconds down.

Banded Face Pulls (100 reps in as few sets as possible)

Attach a band to the pullup rig at face level. Pull your hands to your mouth, palms down.

Metcon (Time)

Every 3:00 for 5 Rounds

20/15 Cal Assault Bike

Rest remainder of 3:00

Score= total working time

Lots of Snatches

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CrossFit PFT – WOD

Snatch Pull with pause at the knee (Work to a heavy single)

Snatch with pause, not pull. I messed up the input sorry.

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Metcon (Weight)

3 Sets

1:00 Weighted Plank

Max DB Hold
Try to increase weight from last time for the planks. Grip the end of the DB, hold until failure.

Last week of box squats

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CrossFit PFT – WOD

Box Squat (12×2@75% of box squat )

30-45 seconds rest.

Focus on speed.

Sumo Straight Leg DL (3×12)

Metcon (AMRAP – Reps)

With a 16 minute clock:

Minute 1: Max Cal Assault Bike

Minute 2: Rest

Minute 3: Max Rope Climbs

Minute 4: Rest

Minute 5: Max Cal Rower

Minute 6: Rest

Minute 7: Max Reps Ring Muscle Ups

Minute 8: Rest

Repeat the same sequence.
Total reps for score. Post reps for each exercise in comments.

Weighted Sit Ups (5×3- Work to a 3RM)

DB or Barbell