W.O.D. Wednesday 6/13/18


W.O.D. Wednesday 6/13/18

Our in-house Strongman event this past Saturday was a huge success! Led by a couple of our Strongman CFR members, over 20 people attended, and were able to experience new and challenging ways to use their fitness. The pictures don’t do it justice as they had a chance to even pull a car and do odd object carries!
Keep your eyes open to future events and possibly a weekly class open to EVERYONE!
#Strongman #Fitness4Everyone #WeHaveItAll #FunctionalFitness

*If a weakness of yours is the snatch, this would be a great time to come in and get better, opposed to avoiding it!  #YouChoose

Olympic lifting – 10 minute EMOM

Snatch – Every minute on the minute for 10 minutes, complete 1 snatch, increasing in weight as you go…

*You may use power or squat (consider practicing the squat snatch if your abilities and flexibility allows, as it will be in the daily workout below)

Conditioning WOD -15 minutes

For Time:
21-15-9 reps of…
Squat Snatch 95/65
Chest to Bar Pull-ups

*Scaling – you may power snatch with either a heavier weight or use a scaled weight and complete a power snatch + overhead squat. 

*Scale chest to bar pullups 1:1 with any other pull variety – pullups, jumping, banded or barbell

Post greatest snatch weight achieved and time of WOD!