Day

April 16, 2019
Warm-up Candle Stick Carry 100ft each arm Suit Case Carry 100ft each arm Side plank 30 sec 2 rounds Clean Deadlift Pull-under Hang Clean Clean Metcon Prep: 2 rounds 10 dubs/singles 5 wallballs Clean Deadlift (5-5-5-3-3-3) Clean (3-3-3-1-1-1) Metcon (Time) Dubs x200 Wallballs x50 Dubs x100 Wallballs x30 Dubs x50 Wallballs x10
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Workout of the Day

CrossFit

  • CrossFit WOD 5/18/19

    Warm-up
    400m run

    Cannon Ball Rock

    Hollow Rock

    Hanging Hollow/Arch (dynamic)

    Knee tucks/Toes to Hips/Toes to bar

    Ring Pull-ups

    Ring Muscle-ups

    Workout Rehersal:

    Toes to Bar x5

    Box Jump overs x 10

    MU/Pull-ups x1-2

    run 200m

    2 rounds to understand rythem.
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20

    Toes to Bar x10

    Box jump overs x20

    Muscle-ups/Pull-ups x5

    *Partner Run 200m after every round.
    *You go, I do. (Alt Exercises)

    **Sub knee tucks, ring row, ring pull-ups for TTB and MU.

    ***Partners run every 200m together.

CrossFit Teens

  • CrossFit Teens WOD 5/7/19

    Barbara (Time)
    Five Rounds for time:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    *3-minute rest after each round*

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