Category

Teens
Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Push Presses 10 Burpees over the Bar 10 Aitups
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Back Squat (5-5-3-3-3+) Metcon (Time) 7 RFT 50 Dubs/100 Singles 10 Toes to Bar 10 KB Snatches
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3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Add weight every set Metcon (Time) 5 RFT 15 Hang Squat Cleans 30 Pushups
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Bench Press (5-5-5-5-5+) Metcon (Time) 4 RFT 100 ft walking lunges 30 Sit-ups 30 Pullups
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Front Squat (5-5-5-5-5+) Metcon (Time) 1000m Row Then 5 RFT 15 Toes to Bar 15 Front Squats Then 1000m Row
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Deadlift (15 minutes to find 1RM) Metcon (AMRAP – Rounds and Reps) 8 AMRAP 10 Thrusters 10 Burpees over Bar
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Bench Press (15 minutes to find 1RM) Metcon (No Measure) Every 3 minutes for 18 minutes 10 cal bike 30 Doubles 15 Toes to Bar
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Deadlift (6-6-6 Pause at patella 60%) Metcon (Time) 2 RFT 1k Row 42 KBS 24 Pullups
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Bench Press (20-20-20) Metcon (3 Rounds for reps) 3 minute Burpees 1 minute Rest 2 minute Burpees 1 minute Rest 1 minute Burpees
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Bench Press (20-20-20) Metcon (3 Rounds for reps) 3 minute Burpees 1 minute Rest 2 minute Burpees 1 minute Rest 1 minute Burpees
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Workout of the Day

CrossFit

  • CrossFit WOD 1/16/19

    Warm-up
    Jump rope

    Pivot Lunge

    Pike Push-up

    RKBS

    KB Press

    Metcon 1 Prep

    2 rounds

    X15 dubs

    X10 KBS

    *build in weight and skill

    Metcon 2 Prep:

    Strict HSPU Range Test

    Front Rack Lunge (Build in Weight, alternate legs.
    Metcon (AMRAP – Reps)
    Tabata

    Dubs

    KB Snatch
    *Circuit fashion.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 9

    Strict HSPU

    X9

    Front rack Lunge x20

    135/95

CrossFit Teens

  • CrossFit Teens WOD 1/11/19

    Shoulder Press (5-5-5-5-5+)
    Hotel Hell (Time)
    100 Hang Squat Clean Thrusters 35/25 KB or DB

    5 Burpee emom

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