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workout of the day
[WOD]

friday

9/17/2020

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Picture

Warm-up

2 ROUNDS
10 Alt Groiners + Torso Twist
5 Inch Worms + Push-Up

Into… 

3 ROUNDS
3 Snatch Grip Deadlift
3 Snatch Grip Hang High-Pulls
3 Snatch Grip Hang Muscle Snatch
3 Snatch Grip Hang Power Snatch*

*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)

Strength

​ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex

1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch

(Score is Weight)

Metcon

​AMRAP x 10 MINUTES
6 Power Snatch (135/95)|(95/65)
6 Bar Muscle-Ups

(Score is Rounds + Reps)
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News