CrossFit WOD 10/6/18

Warm-up

Min 0-15

Run 200m

DB/Kb Upright Row

Run 200m

DB/KB Press

Run 100m w/DB or KB

Min 15-20

Movement Prep:

Swing (Keep Elbow pinned)

Clean x5

Push-Press x5

20-60: Metcon (Time)

Run 400m

x15R/x15L DB/KB P. Cleans

Run 400m

x15R/x15L DB/KB Jerks

Run 400m

x200m DB/KB Carry

3 RFT

Workout of the Day

CrossFit

  • CrossFit WOD 10/22/18

    Warm-up
    Min 0-10

    High Skips 45 sec

    Side shuffle with arm swing 45 sec

    walking High Kicks 45 sec

    90/90 Wall Slides x10

    Superman Flutter x1 min

    Sot Press x10

    Min 10-25

    Overhead Squat Prep:

    1/4

    1/2

    Full

    Clean Prep

    Pull-under

    Hang Clean

    Clean

    Bench Prep

    Puase on chest x5

    Normal pace x5

    Min 25-30

    Briefing
    30-60: The Other Total (Total Weight)
    Clean (1 Rep Max)
    Bench Press (1 Rep Max)
    Overhead Squat (1 Rep Max)

CrossFit Teens

  • CrossFit Teens WOD 10/19/18

    Push Press (5-5-3-3-3+)
    Metcon (AMRAP – Rounds and Reps)
    12 AMRAP

    250m Row

    20 Single Arm DB Push Press

    20 Toes to Bar

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