Day

January 13, 2020
Bench Press (5-5-3-3-3+) Metcon (3 Rounds for reps) 3 Rounds Within 3 minutes 500m Row then ME Wall Balls 2 min rest
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Warm-up Nordic lift x10 Hydrant x 10 Spanish squats x10 2 round Thruster prep Rope climb skill Running skill Heel slides (wall) March Fall into toes Fall into run 3.2.1.Go! Metcon (Time) 400m run 25 thrusters 75/55 5 Rope climbs (legless or foot assisted) 4 rounds
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Workout of the Day

CrossFit

  • CrossFit WOD 1/27/20

    Warm-up
    Mid archer

    Lateral lunge

    Standing hip rotation

    Banded squat

    Front squat- work on tempo
    Paused Front Squat (6×5)
    *Across/Tempo

    **3-2-3

    ***The variables will greatly effect how much weight can be used.

    ****Create a consistent movement and learn something

    *****Increase load from previous week
    Metcon (No Measure)
    DB/KB step-ups x8 each leg (not alt)

    Deficit KB deadlift (break the plane) x15

    Side plank 45s each side

    Three rounds
    *Flow through this steadily.

    **Challenge the movements with appropriate weight.
    Metcon (No Measure)
    Broad jump x3

    Ring rollouts x10

    5 rounds
    *Jump onto mats to preserve the body.

    **Road jumps should be 100% each jump. Don’t rush them.

    **Think open hip on the rollouts.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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