Workout: Saturday, Mar 9, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Week 3 Update Show! Click here… youtu.be/9BCiIF_AJ38

Let Polly Do The Printing
Teams of 2:
Run 1 mile as a team
Then:
3 Rounds:
20 Bar Muscle Ups
30 Power Snatch 115/85#
40 Bar Facing Burpees

Fitness:
Teams of 2:
Run 800m or AB 2 miles as a team
Then:
3 Rounds:
20 CTB Pull Ups, Pull Ups, or Assisted Pull Ups
30 Hang Power Snatch (choose weight; perfect mechanics)
40 Burpees

Rx+
Teams of 2:
Run 1 mile as a team
Then:
3 Rounds:
30 Bar Muscle Ups
40 Power Snatch 115/85#
50 Bar Facing Burpees

Squat Snatch 5×3 (week 3/5) 9am
Squat Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

You’re Gonna Need a Bigger Boat
For time:
Run 400m
30 Burpee with 2 hand touch above reach
20 Power Snatch 115/85#
10 Bar Muscle Ups

Fitness:
Run 400m or AB .7 mile
20 Burpees
20 Hang Power Snatch (choose weight; perfect mechanics)
20 CTB Pull Ups, Pull Ups, or assisted Pull Ups

Rx+
Run 400m
40 Bar Facing Burpees
20 Power Snatch 135/95#
15 Bar Muscle Ups