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Warm-up Jumping jacks Stationary Lunge Ring row Push ups Front squat prep Ring Dip scaling MU Scaling 1 round with empty bar. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 32 9 Burpees 7 power cleans 5 front squats 3 muscle ups/ring dips *Strive for constant movement. **Utilize a weight and skill set that allows for little to no breaks during a movement. ***Budget your stamina for a big push...
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Back Squat (5-5-5-5-5+) Add 5# Metcon (Time) 10-1 KBS Goblet Squats 10 Burpees every break
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Warm-up Run 200m Suitcase carry 200ft x20 RKBS *partner up 3.2.1.Go! Metcon (Time) Partner WOD Run 200m Farmers carry 100ft x30 Russian KBS (x2) 20 RFT *Partners Alternate rounds **Target 2-3m rounds ***Utilize a weight that is challenging toward the end but can remain unbroken.
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Warm-up Row 2 minutes Pick Drill Legs Legs/back Full stroke Press in squat Knee tucks Overhead squat Toes to bar Metcon Prep Metcon (Time) Amrap 15 Overhead squat Cal row Toes to bar Cal row 21-15-9 *We want fast. Use a familiar weight and ROM for the toes to bar. **AMRAP Final calorie row with remaining time.
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Metcon (No Measure) Chest supported row Reverse flys 4×10 Chin-ups 4×4-8 w/5 sec negative DB/KB Row 3×10 Seated Hammer Curls DB Skull crushers 3×15
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Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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