WOD – Build 360 More Functional Muscle

Build a body that performs as good as it looks. We will be introducing our Build 360 – aimed to help build functional muscle! This will include some out of the box moves that you may not see in your everyday CrossFit style class, but will build strength and transfer over. Look good, feel good and perform well!

A) STRENGTH WOD

10 X 3 Pause Snatch

*Pause at or slightly below the knee for 3 seconds and proceed to accomplish a Full Snatch
*increase the weight every set
*work up to a heavy triple resting no more than 10 seconds between each rep
*post final weight

B) WOD

3 Rounds – each for time: Begin a new Round every 6 minutes (4:30 min cap – must take minimum 90 sec rest )

30 Bike
20 Toes to Bar
10 Snatch (95/65, 115/75, 135/95) or Rx+ (135/85, 155/95, 185/125)

*no in-between weights between Rx and Rx+
* Score is the slowest round

C) EXTRA WORK

“Sleds-day”
8 rds
15 mtr Sled push(180/135)
15 mtr Sled pull(180/135))
60 mtr Shuttle sprint
Start new round every 3-4 minutes

by Peak360° CrossFit / 06.14.2017

Comments 0