Weightlifting/Strongman Practice and WOD

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


30 minutes to complete:

Power Snatch and OVD Squat Complex (1, 1, 1, 1, 1)

2 Power Snatch + 3 Overhead Squat

Front Rack Yoke or Axle Carry (4 x 100 ft. )


Partner WOD

15 minute time cap

Metcon (AMRAP – Rounds and Reps)

Partner A holds plank

Partner B performs 15 single arm

swings each side

THEN switch

Partner A holds right side plank

Partner B performs 10 Single Arm

Thrusters each side

ThEN switch

Partner A holds left side plank

Partner B performs 10 single rack

reverse lunge each side

THEN switch