CrossFit WOD 3/11/19

Warm-up

Banded Side Steps + Lateral Skip 3×5/10

Banded Row x15

Banded W/Y x15

Burpee Broad Jumps x10

Knee Tucks + Leg Lift 1+1×5

Barbell Prep:

Pull-Under

Press

Hang Clean

Pause Jump

Clean & Jerk

Thruster

Metcon Rehersal/Prep:

Clean & Jerk x3

Lateral Burpees x3

Thruster x3

Toes to Bar x3

2-3 rounds building in weight and developing transition habits

Metcon (AMRAP – Rounds and Reps)

Amrap 20

Clean and Jerk x10 135/95

Lateral Over Bar Burpees x20

Thrusters x30 115/80

Toes to Bar x40
*This combo of movements will be really potent.

**Have a deliberate pace and transition to stay consistent.

***This is a long workout with movements that take a ton of effort per rep.

***Alter weight to match intended stimulus. (Lighter for a conditioning focus; Heavy for “practice”)

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Workout of the Day

CrossFit

  • CrossFit WOD 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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