CrossFit WOD 4/5/19

Warm-up

Before class starts: CS Activation

Partner Shoulder Stretch

Knee Tucks/Leg Lifts x10

Push-up to Pike x10

2 rounds

Press

Press in Squat/Split

Tall Jerk

Jump/Land

Jerk/Split Jerk

Split Jerk (3-3-3-3-3+)
Push Jerk (5-5-5-5-5+)

*Choose which every jerk you would utilize for a one rep max.

**Build

***Balance above weight

Push Press (10-10-10+)
Metcon (Time)

Hand Release Push-ups x30

Toes to Bar x30

3 RFT

Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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