CrossFit WOD 2/24/20

Warm-up

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Pull-ups Progression:

Hold hang

Hold chin over bar

Kip swing

Half pull up

Pull up

Butterfly practice if time allows

Paused Front Squat (4×1)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Paused Front Squat (3×3 )

*Across

**You may need to adjust the weight. But with the removal of the tempo you should have some new found strength.

Metcon (Time)

25 Burpees to target

50 pull-ups

25 Burpees to target

Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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