CrossFit WOD 12/07/19

Warm-up

V-up x10

Hollow body flutter x30s

Half L-sit 10s each

Leg (hanging)

Plyo push-up x5 each arm over a plate.

3

Rounds

Sprawl on mat 45s

Straddle stretch to heels over head x5

3 rounds

Metcon prep

Discuss rotation and expectations.

3.2.1.Go!

Metcon (No Measure)

15/10 cal bike

Burpee x7

Every 90s for 4:30m

Rest 5m

Repeat
*3 rounds of this output is about all anyone can handle.

**push very hard each round. Prepare for round 3 to be a fight.

***Scale by removing 3 cal and 1 burpee till appropriate effort is found.

Workout of the Day

CrossFit

  • CrossFit WOD 8/5/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Prone Split Rotation 3×10

    Prone Y’s x20

    Prone T’s x20

    Prone A’s x20

    Seesaw Squat

    Air Squats

    Clean work

    Push Press

    Push Jerk

    Split Jerk

    30:00-55:00
    Big Clean Complex (1-1-1-1-1-1)
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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