BLOG

WOD

Wednesday 04.10.2019

POSTED ON April 9, 2019

Wednesday | 04.10.2019

0 Comments / CATEGORY:
Warm Up: Emphasize the bar path during the warm-up – the bar should always travel over the base (mid-foot to heel)
 
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats
 
x3-4 sets
 
Foundation:
 
A. EMOM 9min
 
1 Snatch High Pull + 1 Power Snatch + 1 Overhead Squat
 
@65-75% of 1RM Power Snatch
 
Metcon:
 
Level 1 (RX)
 
12min AMRAP
 
21 Cal Row
7/5 Bar Muscle Ups
Level 2 (Intermediate)
 
12min AMRAP
 
21 Cal Row
7/5 Bar Muscle Up Transitions or 10 Kipping Chest 2 Bar
 
Level 3 (Beginner)
 
12min AMRAP
 
21 Cal Row
10 Jumping Chest 2 Bar
 
Cool Down:
 
400m Single Arm Farmers Carry L/R (heavy)

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild