Push Press (5-5-5-5-5+) Add 5# to 1RM Metcon (No Measure) 7 Rounds Every 2 Minutes 10/7 Cal Row 15 Situps
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3 Position Power Snatch Hang; Below Knee; From Ground Metcon (Time) 21-15-9 SDLHP Toes to Bar
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Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise...
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Back Squat (5-5-5-5-5+) Metcon (Time) 3 RFT 21 KBS 12 Box Jump Overs 400m Run
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Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
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Front Squat (5-5-5-3-1+) Metcon (Time) 30-20-10 DB Snatch Pistols 100m Sprint each round
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Deadlift (5-5-3-3-3+) Add 10# to 1RM Metcon (Time) 3 RFT 15 Deadlifts 20 Toes to Bar 30 Wall Balls Partner Workout
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1 Power Snatch + 2 Squat Snatches (1-1-1-1-1) Metcon (Time) 5 RFT 20 Cal Row 15 Power Snatches
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Bench Press (5-5-3-3-3+) Add 5# to 1RM Metcon (Time) 3 RFT 15 DB Hang Power Cleans 15 DB Push Presses
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Front Squat (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Pullups 20 Walking Lunges
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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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