CrossFit WOD 5/6/19


Run 400m

Nordic Lift x15

Lateral Lunge x10 each side

Hollow Arch (hanging) x5

Air Squat x10

Dynamic Hollow Archx5

Front squat PVC x10

Beat Swings x5

Front Squat Bar x5

Pull-ups x3-5

Front squat (heavier) x5

Chest to Bars x3-5

Metcon (Time)

Run 800m

Directly into….


Front Squat 135/95


Directly into….


Front Squat 185/125

Chest to Bar

Directly into…

Run 800m
*Run hard but keep in mind the rest of the work to be done.

**This combination of movements does not allow air to enter easily. Work within your means, but move fast.

***Total Time is the Score.

Workout of the Day


  • CrossFit WOD 8/21/19

    Jump rope skills

    5 min (coaches choice, get creative)

    Squat hold (Bar asst)

    BN Press (SG)

    Press to Power

    Press to Squat

    Sots Press

    Snatch Prep:

    Pull-under (Power) + Pull-under (squat) + OHS

    High Hang Power + High Hang Squat + OHS

    Hang Power + Hang Squat + OHS
    Hang Power Snatch+Hang Squat Snatch+Overhead Squat (10 Rounds)
    Perform as a complex, one round every 2 minutes. Build if possible.
    *There is a lot of dynamics happening. Pay attention to detail and learn something.

    **Balance will be key. It should be obsest over for this complex.

    ***Earn your increase in weight by completing the set. This is about conditioning a good movement, NOT missing.
    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    *Skill will pay the bills here. Move fast, but not so fast that you create an inconsistent environment for your jump rope.

    **Snatch weight should be very confident and unbrok…

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