CrossFit WOD 5/6/19

Warm-up

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….

15-12-9

Front Squat 135/95

Pull-ups

Directly into….

12-9-6

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

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  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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