CrossFit WOD 4/8/19

Warm-up

Before class starts: CS Activation

Row

x10 Strokes @ 15/20/25/30SPM x3

5 Burpees between each interval

Clean and Jerk Prep:

W/bar-

Pull-Under

Press in Split/Squat

Hang Clean

Pause Jerk

Clean & Jerk

Clean and Jerk (10×1)

*Emom

**Build

***Utilize Split or Push Jerk

Metcon (AMRAP – Rounds and Reps)

Squat Clean and Jerk x3

Bar over Burpees x9

Cal Row x15

Amrap 20
*Allow previous emom to influence the weight utilized.

**Clean and jerking with a high heart rate takes focus. Do not overthink.

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

CrossFit Teens

Archives