8 Power Snatch 60kg (45kg)
6 Power Snatch 52.5(40kg)
Rest 2 mins
4 Power Snatch 42.5kg (30kg)
100 m Run
3-3-3-3*3XX1...3sec down then stand up fast.
10-8-6-4-2*add weight as the reps decrease
50 Banded Lat Pull Downs 50 Banded tricep Pull Downs
CrossFit workouts are prescribed in many different variations and movements. Below are a list of common terms and methods that workouts are written.
Sometimes you will see a persons name before the workout. Typically this means that the workout is a hero WOD. Often named in honour of a fallen service persons. Hero workouts are used as benchmarks all over the world for CrossFit members to base their own fitness. Hero workouts are often returned to see how you have improved.
1. The first item will state the workout measurement and modal base. (eg. FOR TIME).
2. Followed by the workout movements in order of execution. The movements will have two numbers associated with each movement. The first number is the repetitions for the movement and the last number is the weight (weights in brackets are female member weights).
3. If there are any special requirements for a workout they will be written after this base workout scheme.
If a workout is strength based it usually does not have a time modal applied. In this case you will see movements with associated sets. The numbers represent the quantity x number of times (eg. 5-5-5-5-5). This example suggests 5 sets of 5 reps for the movement.
If your looking for workout inspiration then visit our WOD archive.