CrossFit WOD 10/21/19


Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep




Metcon prep: Rope climb

Jump and hang

Knee tucks

Tuck and hook

Rope climb.


Pause Back Squat (3×3 Across)

*Keep weights across.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

Metcon (Time)

Row 15/12 cal

Back squat x5

Rope climb x1

rest 30s

5 rounds
*Maintain weight across all sets.

**Back squat from the rack. Make the weight challenging.

***Hit the row hard. Cap yourself @ 45s of very hard effort.

****Rope climb to the best of your skill. 5ft off the ground is better than 0.

Workout of the Day


  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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