Wednesday, June 5 WOD

Skill Development: Burgener Warm-Up, 3 reps with empty barbell

  • Down and Up
  • Elbows High and Outside
  • Muscle Snatch
  • Snatch Land 2, 4, 6″
  • Snatch Drop

Buy-In: Deadlift

  • 75% x 5, 80% x 5, 85% x 5

WOD: 9 minute AMRAP of…

  • 3 Squat Cleans
  • 200m Run

Loads: C: 155/105  S: 135/95lbs  D: 95/65lbs

Cash-Out: 2 minute AMRAP of…

  • 15′ Rope Climb


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco


Random Recipe

Sweet Potato Quiche

Get The Recipe »