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Teens
Hang Power Snatch (3-3-3) Metcon (Time) You go; I go Partner WOD 5 Power Snatches 10 Burpees over Bar 15 Situps 12 RFT
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Bench Press (5-5-5-3-1!) Metcon (Time) 10 RFT 10 Inverted Rows 10 Pushups Metcon (Time) 50 Situps 50 Toes to Bar
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Back Squat (5-5-5-3-1+) Metcon (Time) 4 RFT 400m Row 25 Front Squats 95/65
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Shoulder Press (5-5-3-3-3+) Metcon (AMRAP – Reps) 10 AMRAP 2-4-6-8-10..: Push Press Sit Ups Box Jumps
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Deadlift (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10yd Walking Lunges 10 Deficit Pushups
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Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Lateral Hops 5 Pull-ups 10 Lateral Hops 10 Pushups 10 Lateral Hops 15 Squats
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Back Squat (5-5-3-3-3+) Metcon (Time) 100/80 cal row 1000m Run
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Push Press (5-5-5-5-6+) Metcon (Time) 21-15-9 Burpees KBS Double Unders
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Bench Press (5-5-5-5-5+) Add 10# Metcon (Time) 1000m Row 50 Pushups 750m Row 35 Pushups 500m Row 20 Pushups
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Back Squat (5-5-5-3-1+) Metcon (Time) 3RFT 30 Wall Balls 25 KBS 20 Box Jumps
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Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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