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CrossFit Metcon (No Measure) 2 Rounds Batwing x 10 w/2 sec pause @ contraction Reverse Snow Angel x20 Sot Press x10 Split Jerk (5×2 @ 75% EMOM 5) Metcon (AMRAP – Reps) x5 1 minute intervals Row Cal 30 Sec Rest. Score = Total Accumulated Calories Metcon (No Measure) Extra Work Turkish Get up 3×2 Run 400m x10 DL@ 185 Run 400m x15 DL @ 205 Run 400m x20 DL...
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CrossFit Teens Teens Warmup (No Measure) Arm Circles Squats 30s Hold Pullups Broad Jump Shoulder Press (70%x3, 80%x3, 90%x3) Skillwork (No Measure) KB Swings Dubs Metcon (Time) 60 Dubs 50 KBS 40 Burpees 30 Box Jumps 20 Knee to Elbows 10 Pike Pushups
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CrossFit Metcon (No Measure) Banded Side Steps x15 Goblet Squat x15 Close Grip OHS x15 2 rounds High Hang Power Snatch + Mid Hang Squat Snatch (5×2 ) Perform 1 set every 2 minutes. 1 Rep is after both movements have been completed without droping the bar. If you have to drop the bar after the High hang power snatch then you have to much weight. It should be around...
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CrossFit Metcon (No Measure) Squat Therapy x5 Goblet Squat 70/53 2×10 Back Squat (5×1 @ 95% Emom5) Metcon (Time) 18-15-12-9-6-3 KB Thrusters 53/35 18-15-12-9-6-3 Chest 2 Bar pull-ups RX+ Bar MU Same Rep Sceme as C2B Metcon (No Measure) Extra Work Strict Weighted Pull-ups 5×5 Weighted Push-ups 5×10 20yrd Sprint x 20 1 Sprint Every 30 Sec (10 min)
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CrossFit Metcon (AMRAP – Rounds and Reps) “Row, Cindy, Row” partner A- row 500m, while partner B- as many rounds of Cindy as possible 5 pullups, 10 pushups, 15 squats When partner A finishes the row, both partners switch. Score is total rounds and additional reps of Cindy.
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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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