CrossFit WOD 2/8/19

Warm-up

Crossover symmetry before class

Jump rope tabata

Metcon warm-up:

Three strict pull-ups

Five sit-ups

Six Jump squats

Seven KB SDHP

Eight wall ball

Double-Unders (Max unbroken)

12 minutes to achieve longest streak

Metcon (Time)

5

5-10

5-10-15

5-10-15-20

5-10-15-20-25

5-10-15-20-25-30

5=Strict pull-ups

10=sit-ups

15=Double-unders

20=Jump squats

25=KB SDHP

30=Wall balls

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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