Wednesday Workout: Rowing, G2O, Db Snatch, Sit-ups and Lunges

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WOD

Level 1

For Time (against running clock):

2 Rounds of:

  • Row x 400m
  • Power Clean and Push Press (65/35) x 10

When the clock reaches 10:00, complete the following:

3 Rounds of:

  • Alternating Dumbbell Snatch (30/20) x 10
  • Abmat Sit-up x 15
  • Lunge x 20 (10/leg)

Level 2

For Time (against running clock):

2 Rounds of:

  • Row x 500m
  • Ground to Overhead (95/65) x 12

When the clock reaches 10:00, complete the following:

4 Rounds of:

  • Alternating Dumbbell Snatch (55/35) x 10
  • Abmat Sit-up x 15
  • Lunge x 20 (10/leg)

Notes: Record Time for each portion (record reps if unable to complete first part within 10 minute cap).  Approach the first part at 90-95% (i.e. try to find a hard, sustainable pace).  If running separate groups, share equipment (rower/barbell) if possible.

COOL DOWN (on your own)

Superman or Back Extension (on GHD) x 30 (not for time, break up into sets as necessary)

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18 thoughts on “Wednesday Workout: Rowing, G2O, Db Snatch, Sit-ups and Lunges

  1. WOD 1: 7:17 (paced the Row, could go faster)
    WOD 2: 6:23 (sub-six easily)

  2. Reebok Crossfit Miami Beach. Push jerk 5×5 175# then 12 amrap of 200m run in the warm sun and ladder of front squat at 155# and c2b. 7+1 run.

  3. 6:37 rx
    5:15 @30#

  4. WOD1: 5:53
    WOD2: 5:57

  5. WOD 1: 7:33 Rx
    WOD 2: 5:49 @ 30#

  6. 6:43 rx
    5:38 rx

  7. 7:00 Rx
    7:08 @50# DBS

  8. 9:30 @ 85#
    9:14 @ 45,45,40,35

  9. 8:45, 7:5? (5 rounds…whoops!)

  10. 5:53rx
    6:42rx

  11. 5:28 rx
    5:41 rx

  12. 6:04rx
    6:42rx

  13. Saturday make up and spent from Friday:

    6:48 rx
    6:12 @ 30#

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