CrossFit WOD – 12/17/15

Metcon (No Measure)

Wall Slides x15

Windmill x10

Push Press (1-1-1-1-1-1)

Shoulder Press (1xME @ 60% of 1rm Push Press.)

Metcon (6 Rounds for distance)

Rowing Power Drill

Score = Total Distance per Rounds

1:1:30 Intervals

S1- 24 s/m

S2 – 25s/m

S3- 26 s/m

S4- 27 s/m

S5 28 s/m

S6- ME

Focus on keep your Strokes per Minute (bottom left corner number) at the Target Number. You will have to control how fast you are sliding back and forth. However we want to see A LOT of force on that handle when you pull.

This drill will teach you how to pace.

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball

    Scaling:

    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

CrossFit Teens

Archives