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 10/20/18

    Warm-up
    Min 0-5

    Relay Tic-tack-toe

    Min 5-15

    Metcon Prep:

    Hollow Arch (Hanging)

    Half Pull-ups

    Pull-ups 2×5

    SDHP:

    Sumo DL

    SDHP

    Push-Press

    Dip/Drive

    Push-Press

    Min 15-20

    Brief

    Min 20-30

    Establish Stations
    30-60: Metcon (3 Rounds for reps)
    Intervals

    3m-2m-1m

    Bike

    SDHP

    Pull-ups

    Farmers Carry

    Push-Press 135/95
    Total reps each round

CrossFit Teens

  • CrossFit Teens WOD 10/12/18

    Push Press (5-5-5-5-5+)
    Metcon (Time)
    Partner WOD

    10-9-8-7-6-5-4-3-2-1

    Thrusters

    20-18-16-14-12-10-8-6-4-2

    Pushups

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