wodify-daily
02/24/2020

TriPark Strength – CrossFit

Warm-up

2 Rounds

Rig Assisted Squats x 10

Crossover Symmetry:

• 5 Sets of: Row + 2 second Hold + 4 Midrange Activation Pull

Wall Squats x 10

Crossover Symmetry:

• 5 Sets of: T-Pull + 2 second Hold + 4 Midrange Activation Pull

Pausing Overhead Squat w/ PVC x 10

Crossover Symmetry:

• 5 Sets of: Pull Down + 2 second Hold + 4 Midrange Activation Pull

Strength

10 Sets

Every 90 seconds (15 minutes)

2 Snatch Lift-Offs + High Hang Snatch

(pause 2 seconds at mid patella on each of the

lift-offs)

If you miss, reduce the load and repeat that set. If you miss twice, go back down to the weight last successfully hit and stay at that weight the remainder of the time.

2 Snatch Lift Off + Snatch

2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

Metcon

Metcon (No Measure)

12:00 – EMOM

Min 1: DB Snatches x10 (50/35)

Min 2: Overhead Walking Lunge 25’ (50/35)

Min 3: 100m Run

Rx+:

70/50

50’

Midline

Metcon (5 Rounds for reps)

MIDLINE

5 Rounds

:20 Work + :10 Rest

Sit-Ups

Hollow Hold

Post WOD Stretching

Hold each position for :30/side

Elbow on the Wall

Prayer

Thread the Needle

Deep Lunge

Downward Dog

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