CrossFit WOD 12/26/19

Warm-up

Hang

Push press wallball 10/11

Monkey hang (alt arm hanging)

DB Upright row to overhead

Wallball

Push ups

KB Snatch

Ring dips

Talk intent and efficiency.

Metcon (Time)

Db/kb snatch x10

Wallballs x20

Ring dips/dips x30

Wallballs x20

DB/KB Snatchx10

Rest 4m

3 Rounds
*The time domain on this will vary. Those able to do sets of 10+ pull ups will see rounds in the 5-6m range. Those that struggle with less than 5 will see 7-8m rounds.

**Alt arms on the snatches.

***The first round should be done urgently.

****The second round should see a slight increase in time to completion

*****The last round should be incredibly labored with an increase in time OR an extremely potent stimulus.

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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