CrossFit WOD 12/5/19

Warm-up

Cross over symmetry:

90/90

W/y

Overhead squat

Barbell prep:

Snatch grip press

Snatch grip push press

Press to squat h/m/l

Overhead squat

Snatch balance

Snatch Grip Push Press (3×3)

Across

Snatch Balance (5×2 )

*Build

Overhead Squat (5×1)

*Build

**As you progress through the movements ensure you are retaining and building upon the mechanics learned.

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

CrossFit Teens

Archives