WODs & News
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Weekly Movement Forecast
M- Front Squats + Double unders/SDLHP/Goblet Squats
T- Ski + HSPU + Pull-Ups + Burpees (EMOM Style)
W- Teams of 2! Squat Snatches/Box Jumps/Bike
TH- Accessory day/Pump work! Skull Crushers/Floor Press/Paloff hold
F- Row/Wall Ball/T2B/ Heavy Power Cleans
Easing our way back into one front squats for today. Coming off a big back squat cycle our dogs should be feeling strong but changing up the plane the barbell sits on will still have an effect on positioning and midline engagement. Build slow, keep the weight in the mid foot, and fire your hips through.
SQUAT SNATCH CONDITIONING
Partners and Snatches let’s go! We will be attacking a squat snatch focused conditioning piece. Each Rounds will have an increasing weight on the barbell, requiring a lot of focus to perform with efficiency under fatigue. Really try to harness in on the movements patterns during the warmup and at the lighter weights during the WOD so it will transfer over.
As CrossFitters, we take a solid beating day in and day out. We put our bodies through some tough workouts, and for the most part neglect proper recovery. Today’s all about working in some good accessory work to aid our bodies in recovery, supporting our bodies large muscle groups by strengthening all surrounding them, and getting a little PUMP. Don’t worry, we will still have moderate time domain conditioning piece as well!