Metcon (No Measure) Foam Roller rollout x10 Arm Circles x50 Forward;backward;big;small Banded Ext Rotation to Press x15 Shoulder Press (5-5-5-3-3-3-1-1-1) one set every 90 sec Metcon (Time) Partner WOD Alternate Rounds x50 Dubs x25 Wallball 8 rounds for time (4 each partner) Everytime a Partner Breaks the wall balls BOTH PARTNERS must perform 10 burpees
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Metcon (No Measure) Turkish Get-up x5 Wall-walk x5 Pull-up hold xME 1 Min Rest 3 Rounds NOT for time Metcon (AMRAP – Reps) OH Lunge x20 (10R/10L) Hang Power Clean x15 Ring Dips 15 15min Amrap
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Metcon (AMRAP – Reps) Wall Slides x10 Pass-thru’s x10 Half Kneeling Press x10 OHS Reverse Lunge x10 Dub Tabata Snatch (Perform one set every 90 Sec) Set 1-3 x2 @ 70-75% Set 4-6 x2 @ 75-80% Set 7-10 x1 @ 80%+ **This is a Squat Snatch. Metcon (No Measure) Tabata Sit-ups (GHD if Preferred) Side...
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Back Squat (3×10 @ 60% 65% 70%) Metcon (AMRAP – Rounds) 15min Amrap Strict Pull-ups Strict HSPU 5-6-7-8-9-10-11-12-13-14…… x10 Cal Buy in EVERY round (does not count toward score) **Use Pike Push-ups or a Box to scale your HSPU. NO AB MATS to scale. We are wanting to build strength within the full range of...
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Foam Roll (No Measure) Hip/Shoulder Mobility (Coaches Choice) (No Measure) Metcon (Time) Row 2000m 50 HRPU 50 Box Jumps Rest 5 Min 2RFT
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Metcon (No Measure) side lying t-spine x10 Band assisted Reverse Lunge x10 Sot Press x15 High-Hang Snatch (3×3 ) Focus on speed and consistency. Move up in weight slow each set. One set every 90 sec. **Squat these please Snatch (5×3) Stay consistent with your reps. Be patient as you pull from the ground and...
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Hip/Shoulder Mobility (Coaches Choice) (No Measure) Front Squat (5×2 @ 45%) 3 Sec pause in bottom. Coach will count out pause. Done as a group. one set every 90 sec. Metcon (AMRAP – Rounds and Reps) 5 Rounds. 3 min of work 1 minute of rest 5 DL 4 Hang Cleans 3 Front Squats 2...
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Metcon (No Measure) Banded Exteral Rotation to Press x15 Half Goblet Squat to V x15 Turkish Get Up (2×3) CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120#
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Metcon (No Measure) Wall Slides x15 Windmill x10 Push Press (1-1-1-1-1-1) Shoulder Press (1xME @ 60% of 1rm Push Press.) Metcon (6 Rounds for distance) Rowing Power Drill Score = Total Distance per Rounds 1:1:30 Intervals S1- 24 s/m S2 – 25s/m S3- 26 s/m S4- 27 s/m S5 28 s/m S6- ME Focus on...
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Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Rules of Chelsea 1. Perform all reps within the minute domain. 2. When/If you fail to get the reps within the 1 minute domain the remaining time is spent as an Amrap with your score...
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Workout of the Day


  • CrossFit WOD 8/21/19

    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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