Saturday

336 CrossFit – CrossFit

Metcon (Time)

Partner wod

For time

75 Deadlifts(95/65)

75 box jumps

75 hang power clean(95/65)

75 pull-ups

75 shoulder to overhead (95/65)

75 air squats

Rx+(135/85)

-One person works at a time

-Switch every minute

-3 burpees before new person can start

Wieghtlifting tech

336 CrossFit – Weightlifting Tech Class

Metcon (No Measure)

Snatch balance 4×3(light perfect reps)

3 position snatch pull

2-3 sets of 3 focusing on position

Snatch high pull 4×3@60-70%

Snatch 4×2@70-80%

Cycling

1 power snatch every :10 for 5:00(focus on quicker setup)

Friday

336 CrossFit – CrossFit

Squat Snatch (1 rep every :30 for 8:00)

Start @ 70% build to 80%

Metcon (AMRAP – Reps)

5 rounds

3:00AMRAP

15 burpees

15 toes to bar

AMRAP Wallballs(20/14)

-1min rest-

Thursday

Announcements

Come join us for a post War of the WOD’s competition celebration this Saturday night, 8:00pm at Speakeasy & Buckhead (Battleground Greensboro). Anyone is welcome whether you competed at War of the WOD’s or not. Hope to see you there!

336 CrossFit – Gymnastics Tech Class

Metcon (No Measure)

Jump rope skill work:

3 rounds

:40 single unders

:20 rest

:40 reverse single under

:20 rest

:40 double unders

:20 rest

:40 triple unders

:20 rest

Metcon (No Measure)

Handstand progression

3×3 of each

Plank walkout

Box plank walkout

Wall walks

Headstand/handstand attempt w/spotter

Metcon (No Measure)

12 min emom

1: double KB front rack carry 100ft

2: FLR right side :40

3: double KB front rack carry

100ft

4: FLR left side :40

Thursday


Announcements

Come join us for a post War of the WOD’s competition celebration this Saturday night, 8:00pm at Speakeasy & Buckhead (Battleground Greensboro). Anyone is welcome whether you competed at War of the WOD’s or not. Hope to see you there!

336 CrossFit – CrossFit

Deficit Handstand Pushups (Distance)

Sets of 3, for depth

Metcon (Time)

10 rounds for time

100m run

10 hand release push-ups

15 sit-ups

Wednesday

Announcements

Come join us for a post War of the WOD’s competition celebration this Saturday night, 8:00pm at Speakeasy & Buckhead (Battleground Greensboro). Anyone is welcome whether you competed at War of the WOD’s or not. Hope to see you there!

336 CrossFit – CrossFit

Hang Power Clean (3 reps EMOM for 10 min)

Metcon (Time)

For time

4 rounds for time

15 thrusters(75/55)

10 pull-ups

50 double unders

Rx+

(95/65)

chest-to-bar pull-ups

Tuesday


336 CrossFit – CrossFit

strict pull up (4×5)

5 seconds down

-90 sec rest-

Strict press (4×5)

From floor

-90 sec rest-

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 deadlifts(275/185)

10 burpees over the bar

15 handstand push-ups