CrossFit WOD 12/10/19

Warm-up

Plyo ladder

Windmill

3×3

t-get up prep:

10 steps

Metcon (Weight)

50ft plate push

75 double unders

X2 Turkish get ups

Rest 1m

5 rounds
*Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

**Substitute a 45s sprint on the bike in lue of ability to do double unders.

***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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

CrossFit Teens

Archives