CrossFit WOD 3/26/19

Warm-up

Row

Legs 1 Min

Legs/back 1 Min

Full-Stroke 1 min

Metcon Prep:

Knee tucks

Pull-under

Toes to Hips

Hang clean

Toes to bar

Power Clean

Metcon (2 Rounds for time)

Row 300/250m

Toes to Bar x9

Power Clean x9 135/95

3 rounds

rest 5 min

Row 300/250m

Toes to Bar x9

Power Clean x3 185/125

3 Rounds
*Alternative Weights

-45/35

-95/65

-115/90

**Keep a pace that allows your to practice, but also allows a generous amount of stimulus.

Workout of the Day

CrossFit

  • CrossFit WOD 6/3/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Arm swings x20

    Leg swings x20

    Banded Hip Stretch x30s

    Calf Stretch x30s

    High Leg Kicks

    Leg Cradle

    Single Leg Hops

    Bum Kickers

    High Knees

    Wall Slides

    Jog

    Squat Therapy

    Demo Single DB Overhead Squats
    Metcon (Time)
    30:00-50:00

    WOD Prep

    4 RFT

    400m Run

    15 DB OH Squats R

    15 DB OH Squats L

    50:00-60:00

    Cool Down and Clean Up

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

Archives