Day

September 11, 2019
Metcon (No Measure) 8 Rounds Every 2 minutes 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead
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Metcon (No Measure) Banded Reverse fly Straight arm Pull-down 3×10 Landmine row (suitcase) x10 Chin-ups xME or 4 negatives 4 rounds Ring Rows 6 rounds to failure 45 sec rest b/t sets Reverse Curls x12 DB Reverse Flys x12 3 rounds
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Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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