CrossFit WOD 10/9/20

Warm-up

0-5:00

Briefing

5:00-15:00

Kneeling T Spine Rotations Against Wall x10/10 Both Directions

Pvc Press Out 2×10

Prone Snow Angel 2×10

Prone PVC Press 2×15

Push Jerk Demo

15:00-25:00

Push Jerk (3-3-3-3-3)

Increase every round

Pause at catch for 2 seconds

Working for 3RM

Metcon (Time)

Double Under Work

Burpee Demo

50-40-30-20-10

Double Unders

10-10-10-10-10

Burpees

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball

    Scaling:

    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

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