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 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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