CrossFit WOD 12/12/19

Warm-up

BN press

Press to ohs

Press to OHS

Snatch balance

High hang M Snatch

Hang M snatch

M. Snatch

High hang Snatch

Snatch Balance (4×3)

Across

Muscle Snatch (4×3)

Across

High-Hang Snatch (10×1)

*Combine the mechanics learn from the first two movements.

**build each set.

***HAVE FUN!!

Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    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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