CrossFit WOD 12/7/18


Partner Shoulder Stretch

Pull-a-parts x50

90 rotation and press x20

Push/split Jerk Prep:


Jump Land

Push Jerk w/pause on dip

Push Jerk w/pause on Catch

Metcon Prep:

Establish Distance for sprints.

Scaling For HS Walk:

Attempt to walk to the wall.

Cut distance in half.

Pike w/feet on box and walk around it 1x in each direction.

Scaling for Bar Muscle-up:

Chest to Bar


Strict pull-ups (kneeling)

Push Jerk (3-3-3-3-3+)
Metcon (AMRAP – Rounds and Reps)

50ft sprint

X30 sit-ups

50ft Bear Crawl

x30 Box jumps

50ft handstand walk

x10 Bar Muscle-ups

Sprint, Bear Crawl, and Handstand walks are 50ft Shuttles. 50ft out, 50ft back

Workout of the Day


  • CrossFit WOD 8/21/19

    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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