Friday's WOD12/06/2019

MWB CrossFit Friday
Snatch Complex Week 3 (12-6-19)
3 Sets ^ Weight -Stay Under 50%:

3 Muscle Snatch
3 Behind The Neck Push Press
3 Snatch Balance


3 Sets ^ Weight

1 Snatch
1 Hang Squat Snatch
1 Snatch Balance
The intent of the heavy Snatch Balance is to teach speed under the bar, catching in a nice low position as you reach WELL below parallel. If you're not sure, its not deep enough.
Metcon (AMRAP - Reps)
"Ladder To Never Never Land"



Hang Snatch
*Reverse Burpee

Rx - 75/55
Rx+ - Strict HSPU - 95/65 - Bar MU's

*The reverse burpee should be viewed as the finish the Bar MU 'doing a fast sit-up'. Use your momentum getting into a good hollow body position with feet pointing to the ceiling and throw your hips and "do a fast sit-up' as you stand. Take this movement and really feel the finish.

**Think Candlestick instead of a normal reverse burpee.

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Frequently Asked Questions

Q: What is CrossFit?

Want to get in the best shape of your life no matter your age? Start CrossFit! Some of the movements include: pushups and pullups, deadlifts and squats, gymnastics, kettle bells, running, rowing, and olympic lifting. All of these exercises are performed in a constantly varied and functional manner performed at a high intensity. Each workout has a tangible score or result so the room for improvement will always be there!

Q: Where are we located?

For you Joplin area folks, we are in the old Greyhound Building. For those of you visiting outside the area, we’re located at 217 W 2nd St. Joplin, MO 64801. There is parking and doors for entry and exit on the North and South sides of the building.

Q: I’m just visiting the area, but I belong to a CrossFit Gym back home. Can I drop in for a WOD?

Come join us! Be sure to contact us to give us a heads up! Drop-in rate is $10 or buy a shirt for $20 and your visit is FREE.

Q: Do you have child care?

We have a children’s area dedicated to our future WOD’ers. Childcare is provided at our 9am, 10am, 5:30pm and 6:30pm classes. Children are always welcome when childcare is not available as long as they can sit quietly and safely while unattended. Children are not allowed on the gym floor for safety reasons.

Q: What do I need to bring?

Yourself. Gym apparel and cross training shoes. You will be running, jumping, lifting, and all sorts of other movements. You will sweat. You might get dirty.

Q: Do I need experience or some minimum level of fitness to start?

Nope. CrossFit is scaleable to any fitness level. This means every movement and weight can be adjusted to give you the best opportunity to get a good workout. If you want to start from square one though, we do have multiple coaches available for many of our classes who can help you get up to speed!

Q: Can I just come and work out on my own?

Come on in and get some extra work in! We have open gym hours from 1pm until 4pm Monday through Friday. Please check our schedule for exact times.

CrossFit Journal: The Performance-Based Lifestyle Resource

217 W 2nd St. Joplin, MO 64801
Phone : (417) 213-3577
Email :

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