CrossFit SoCo – CrossFit WOD


Metcon (No Measure)

Warm Up:

3 Minute Bike/Row

Child’s Pose: 1 Minute

Thoracic Foam Roll: 1 Minute

3 Rounds:

4 Down & Back Shuttle Runs

7 PVC Pass Throughs

7 PVC Behind The Neck Push Presses

7 PVC Kang Squats

7 PVC Overhead Squats

Barbell Warm Up:

5 Snatch Grip RDL

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Snatch Grip Push Press

5 Above Knee Hang Power Snatch


A: Hang Power Snatch (3 Reps)

On The 1:30 x 6 Sets:

3 Hang Power Snatches

Build in weight but keep load at something you can make every time.


B: Metcon (AMRAP – Rounds and Reps)

2 Rounds:


5 Hang Power Snatches

7 Up Downs

-Rest 1:00 Between AMRAPs-
Choose a hang power snatch weight that you can move well and complete unbroken

Cool Down

C: Metcon (No Measure)

3 Sets:

1:00 Easy Bike/Row

1:00 Foam Roll – Legs & Posterior
WU: ~15 Minutes

A: ~15 Minutes

B: ~15 Minutes

C: ~10 Minutes


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