CrossFit WOD 6/10/19

Warm-up

Row 10 cals

Burpee x5

Hollow arch/beat swing/Pull-up x10

Air Squat x10

3 rounds

Front Squat Prep:

Build by 1/3’s

Chest to Bar Prep:

Pull-up + chest to bar

5ish minutes of play.

Metcon Prep:

Build Front Squat to first set w/3 Burpee chest to bar/Pull-ups in between each set.

Metcon (5 Rounds for time)

x10 Burpee Chest to Bars

x10 Front Squats

20 Cal Row

Rest 2 Min

5 rounds for time
*Increase Front Squat weight each round.

ex.

R1-55

R2- 65

R3-75

R4-85

R5-95

**Maintain unbroken sets of FS.

***Expect a slight increase in time for each round.

Workout of the Day

CrossFit

  • 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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