CrossFit WOD 10/9/19

Warm-up

CS: Activation (Coach Lead)

Press

Push Press

Push Jerk

Run Prep:

Stationary march

Fall into band

Change directions

Metcon (Weight)

Every 4 min for 28m

Run 400m

S2OH x9
*Increase weight each round

**Aim for consistent times on the run. Hard enough to leave time for the task, but conservative enough to maintain.

***Push Jerk should remain unbroken but difficulty of final 2 sets main for a single break.

Workout of the Day

CrossFit

  • 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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