Workout: Tuesday, Apr 23, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Don’t forgot to keep logging your workouts! The attendance raffle will be based off how many workouts you log into SugarWOD.

10 workouts = 1 drawing
15 workouts = 2 drawings
20 workouts = 3 drawings

April’s Attendance Rewards is a pair of Rudy Sunglasses and Athletic bag courtesy of Lea!

Back Pause Squat 4×4 (before Or After Class)
4 x 4; rest 2 min b/t sets @ 75-80%
*3 sec pause at the bottom

Pick Up Sticks
EMOM 20 min
Min 1: 3 Power Snatch – choose weight
Min 2: 6 Box Jump Over 24/20″ + 6 Toes to Bar

*focus on your mechanics first! Only add weight if your mechanics are as tight as a drum
*you have the option to build on the snatch or use the same weight across
*scored by heaviest successful snatch – for the snatch to count all reps on minute 2 must be completed within the minute on each set

Fitness:
EMOM 20 min
Min 1: 15 KB Swings (Blue/Green)
Min 2: 8 Box Step Ups + 8 Hanging Leg or Knee Raise

Rx+
Min 1: 3 Heavy Snatches – any style – choose weight
Min 2: 10 Box Jump Over 24/20″ + 10 Toes to Bar