CrossFit WOD 11/26/20

Warm-up

30s

Knee tucks

Burpees

Air Squats

Leg lifts

Burpees

Push-press

Front Squat

Toes to Bar

Burpees

Thruster

Fried Turkey (AMRAP – Rounds and Reps)

x9 toes to bar

x7 burpees

x5 thrusters

Amrap 30
*Keep the weight on the bar light and easily movable.

**Ensure your toes to bar ROM allows for unbroken sets on the first half of the workout. Breaking into 2 sets at most during your greatest fatigue.

***30m of constant movements for a day of cooking, eating, and loving!!

Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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