CrossFit WOD 2/7/19

Metcon

Five rounds

60-second handstand hold

– Against band on rig

– Against wall

– Wall-facing

Five rounds

Super set

6 overhead press

– 3 second hold at the top, 3 second decent

– Strict press until fatigued, then push press

6 pull-up negatives

– 3 second hold chin over bar, 3 second decent

– Weighted or banded

4×8

Banded bench press

3×12

Barbell good morning

Workout of the Day

CrossFit

  • CrossFit WOD 7/22/19

    Warm-up
    Nordic Lift x10

    Single leg half squat w/leg lift x10

    Bound 1-3 Plates w/stiff legs x10

    3 rounds

    Deadlift Prep:

    Discuss halt

    DL to Knee

    DL to Thigh

    Deadlift

    Attach plates, x10 @ coaches pace

    Metcon Prep:

    Demo Movements

    Find Restate

    3.2.1.Go!
    Deadlift (5×10)
    *Across 50-60% of your 1RM

    **Pause in the hang. 1inch from the floor.

    ***Focus on breathing and having excellent position.
    Metcon (AMRAP – Rounds and Reps)
    Dubs 65

    Burpees x10

    Goblet Carry 100m

    Amrap 12
    *Hill Side of the Box for carry

    **Move with consistency and hustle.

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