WOD – Page 117 – CrossFit Garage

Snasquatch

April 8, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Snasquatch (Time) 5 Rounds 9/6 Echo Cals 6 DB Goblet Squat (50/35) 3 BMU or 5 Strict Pull-up Rest 2 min 3 Rounds 21 Double-unders (2:1 SU’s) 15 Alt DB Power Snatch 50/35 9 GHD or 12 Sit-ups

Saturday, April 9

April 7, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 8/6 Cal Bike 5 Plank Walkouts 8 Clean Grip DL 8 Hang Muscle Clean 8 Elbow Punches Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 30 I Go, You Go 8/6 Cal Bike 3 Hang Power Cleans (135/95lbs)(61/43kg) 5 Push-Ups LEVEL UP OPPORTUNITY:...

Friday, April 8

April 6, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) 2:00 Bike, into: 2 Rounds: 6 Barbell Kang Squats 10 Cossack Squats :30/side Groiner Stretch 6 Push Press 10 Kip Swings Weightlifting Front Squat (1×1) 20:00 to build to 1RM Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Bright Spot Thruster Pull-ups Cool Down 1:00 Feet Up...

Thursday, April 7

April 5, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 6 Good Mornings Minute 2: 6 Up-Downs + 4 Step-Ups Minute 3: 6 Scorpions Weightlifting 5 Burpees + 2 Deadlift (6×1) Every :90 x 6 sets *Building* Metcon DL Burp Box Over (Weight) EMOM X 15 Minute 1: 5 Deadlift (Athlete’s Choice) Minute...

Wednesday, April 6

April 4, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 3 5 Muscle Cleans 5 Push-Up to Pike 5 Air Squats w/ 2 sec Pause -Rest 1 min- AMRAP X 3 5 Power Cleans (With Light Load) 5 Push-Ups 5 Jump Squats Weightlifting Floor Press (4×8 ) @ 85% of 10RM Metcon The Chief (AMRAP –...

Tuesday, April 5

April 3, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP x 7 200m row (increase pace each round) 200m run (increase pace each round) 10 Straight Leg Sit-Ups 10 PVC Superman Pass Throughs Gymnastics EMOM X 10 EMOM X 10 Min 1-2: :20 Hollow Hold +:20 Superman Hold Min 3-4: 8 Small, Tight Kip Swings Min 5-6:...

Monday, April 4

April 2, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 25 Single Unders —> Double Unders 10 PVC Pass Throughs 10 PVC Around the Worlds 5 PVC OH Squats :20 Low Squat Hold/ Ankle Stretch Empty Bar: 3-5 reps Snatch DL Down Shrug Down Shrug w/ elbows Muscle Snatch OH Squat Hang Squat Snatch Squat Snatch...

Sunday, April 4

April 2, 2022SiteplicityWOD0

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 25 Single Unders/Double Unders 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC OH Squats 10 Cossack Squats Weightlifting Snatch (1×1) 20 MINS TO BUILD TO 1RM SNATCH Metcon Metcon (Time) For Time: 30-20-10 Power Snatch (75/55lbs)(34/25kg) 100-75-50 Double Unders 11...

Sunday, April 3

April 1, 2022SiteplicityWOD0

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 7 10/8 Cal Bike 5 Plank Walkouts 10 Banded Good Mornings Weightlifting Good Mornings (3×10 ) @ Moderate Weight Metcon Metcon (Weight) EMOM X 8 6/4 Cal Bike + 1 DL (255/165bs) (116/75kg) -Rest 2 min- EMOM X 8 6/4 Cal Bike + 1 Deadlift...

10’s That Never End

April 1, 2022SiteplicityWOD0

Crossfit Garage – CrossFit 10’s That Never End (AMRAP – Rounds and Reps) 28 Min AMRAP 10 Bench Press (135/85) 10 2KB Front Rack Squats (35/20) 10 2KB Box Step-ups (35/20) 10 Echo Cals

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