CrossFit WOD 10/12/18

October 11, 2018
Warm-up

Min 0-10

Tuck Jumps

Mt. Climbers

Babie Rolls

45:15 x3

Min 10-20

Hang Power Clean Prep:

Pull-under

High Hang

Hang

Min 20-25

Brief

MIn 35-45

Metcon Prep:

DB Hand P. Clean and jerk x5

Dubs x20

2 rounds

25-35: Hang Power Clean (Build to a 5RM)
45-60: Metcon (AMRAP – Rounds and Reps)

DB/KB Hang P. Clean and Jerk x10

Dubs x50

Amrap 14
Utilize 2 KB/DB

Workout of the Day

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    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

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    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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