Day

September 8, 2019
Front Squat (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20/15 Cal Bike 25 Air Squats
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Warm-up Nordic Lifts x20 Suitcase RDL x10 (each side) 2 rounds Deadlift Prep Thigh’ Knee DL Metcon prep: Visual Demo Group walkthrough Aquire loads 3.2.1.GO! Deadlift (15-10-8-5-3-3-3-3-3) *Build **As your being to touch loads closer to your max one can slip into their bad habits. ***Pay attenton to detail on the high rep rounds to...
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Workout of the Day

CrossFit

  • CrossFit WOD 2/14/20

    Warm-up
    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat

    Thruster

    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)
    *Across

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees

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