CrossFit WOD 10/07/19

Warm-up

Bear crawl/ Crab Walk 50ftx2

Banded deadbug x20

Strict Hollow/arch

Chest to bar & Snatch practice

Hollow/arch dynamic

Press to OHS

Beat swings

Pull under + Hang Snatch

Pull-ups

Snatch

Chest to bar

10m to Practice/build weight

Metcon (Time)

x15 pull-ups/chest to bar pull-ups

x9 Bar over burpees

x3 Squat Snatch

4 rounds
*This is a potent combination of skillful gymnastics and Olympic lifting.

**Fatigue will increase window for mistakes. Move at a steady pace.

***Squat snatch weight be heavy singles dropped between each rep.

****Use entire 10m practice or warming up movements.

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

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