CrossFit WOD 10/8/18

Warm-up

Min 0-5

Behind the Next Press x10

Overhead Lunge x10

Back Squat + Sot Press + Overhead Squat x8

Min 5-15

Footwork/Timing

Pull under

Hang Snatch

Snatch

15-30: Snatch + OHS (1+3)

Build to a heavy Complex30-45

Metcon Prep:

KB/DB Snatch x5

Burpees x5

R1: Light Weight

R2: Metcon Weight

R3: Heavier than Metcon Weight

45-60: Metcon (Time)

KB/DB Snatch x50

Box Jump Overs x50

2 RFT

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    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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