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 8/21/19

    Warm-up
    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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