CrossFit WOD – 5/28/15

CrossFit

Metcon (No Measure)

Reverse Snow Angel x20

Back Ext x 25

Superman hold 3×20 sec

Deadlift (5-3-1-1-1-1)

x5 @ 80%

x3 @ 85%

x1 @ 90%

x1 @ 95%

x1 @ 100-105

x1 @ 105+

Perform 1 set every 2 minutes

Metcon (AMRAP – Reps)

12min AMRAP

C2B Pull-up

Cal Row

10-15-20-25-30-35-40-45-50

RX+

MU 3-6-9-12-15-18-20-21-24

Cal Row 10-15-20-25-30-35-40-45-50

Metcon (No Measure)

Open Gym

**Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need help with your progression.

Additional Strength Session

Increase weight from last week.

Seated Barbell Press

5×5

Lat pull-down (Grab a Coach to help set up)

5×12

Workout of the Day

CrossFit

  • CrossFit WOD 2/15/19

    Warm-up
    Nordic Lift x15

    Side Plank 45 sec

    Prone W/Y x10

    2 rounds

    Deadlift Prep:

    DL to Knee

    DL to thigh

    Deadlift

    Metcon Prep:

    Hollow/Arch Hanging

    Hollow/Arch Dynamic

    Half Pull-up x5

    Pull-up x5

    Discuss Scaling

    Find KB Weight over course of 2-3 sets.
    Deadlift (5-5-5-5-5+)
    *Build

    **Overhand

    ***No hookgrip
    Metcon (Weight)
    Every 4 minutes for 24 min

    x50 Dubs

    x15 KB/DB Deadlift

    x20 Walking Lunge (KB Hanging)

    x15 Pull-ups
    *Same weight for DL and Lunges

    **Lighten Load of DL and Lunge before dropping reps.

    ***Shorten reps to 10/15/10 if needed.

CrossFit Teens

  • CrossFit Teens WOD 2/7/19

    Deadlift (5-5-5-5-5+)
    Metcon (No Measure)
    Tabata Core

    Flutter Kicks

    Planks

    Mountain Climbers

    Dead bug Hold

    Russian Twist

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