Day

August 12, 2019
Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Lateral Hops 5 Pull-ups 10 Lateral Hops 10 Pushups 10 Lateral Hops 15 Squats
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Warm-up Bike Plank Bottom Squat hold Shoulder Taps (plank or HS) 2 rounds 30 sec Metcon Prep: Pull under Wallball Box Jumps Beat Swings Hang Cleans Pull-ups Establish Real estate Practice rotation 3.2.1.Go! Metcon (3 Rounds for reps) Bike Hang Cleans Wallballs Box Jumps Pull-ups Rest 3 rounds *1 minute intervals **Score reps/calories ***Start at...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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