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 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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