CrossFit WOD 2/1/19


Couch stretch

Chinese stretch/straddle stretch

Partner Handstand Hold

30 sec

L-sit Hold 15 sec + 10

Metcon Prep:

3 rounds progressing in skill

Lunge x10

Knee tucks/leg lifts/toes to bar x5

Push-up/pike Push-up/HSPU

Burpee Box Jumps x5

Metcon (Time)

Buy in – 30 Cal Bike


50 lunges

40 toes to bar

30 handstand push ups

20 burpee Box jumps

Amrap 10

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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