by  in CrossFit


A. 8 Min AMRAP
8 Burpee Box Jump Overs
8 Hang Power Snatches; 95/65
8 Thrusters 95/65
B. 1 Arm Dumbell Press (strict)
16, 12, 8
– rest 1-2 min bet bet sets, no rest bet hands
C. Strict Pullups
Get 30 reps in, use a band if needed
*Coaches Notes
Athletes doing Wodapalooza, take note of your division standards and make changes to class workout as needed (i.e. weight differences and extending the 8 min cap), coach will help out with this.
DB Press
some gymnastics density work. standing press, no leg drive, increase weight as possible.  
Strict Pull Up;
no dropping from the top, control yourself down, break it up however you’d like. use band as needed. if using a band, SLOWER IS BETTER


Alex RuggiereWod-Crossfit-Tuesday-10/5/21