CrossFit WOD 6/18/19

Warm-up

Row

Legs 1 Min

Legs/back 1 Min

Full-Stroke 1 min

Metcon Prep:

Knee tucks

Pull-under

Toes to Hips

Hang clean

Toes to bar

Power Clean

Metcon (2 Rounds for time)

Row 300/250m

Toes to Bar x9

Power Clean x9 135/95

3 rounds

rest 5 min

Row 300/250m

Toes to Bar x9

Power Clean x3 185/125

3 Rounds
*Alternative Weights

-45/35

-95/65

-115/90

**Keep a pace that allows your to practice, but also allows a generous amount of stimulus.

Workout of the Day

CrossFit

  • CrossFit WOD 10/14/19

    Warm-up
    Banded finger curls

    Banded deadlift

    BN Press

    2 rounds rounds of 10

    Metcon Prep

    Knee tucks

    Leg lifts

    Toes to bar

    Snatch deadlift

    Strict Muscle Snatch

    Muscle Snatch

    SG Push Jerk

    Power Snatch

    Clean & Jerk Prep:

    Muscle Clean

    Clean

    Push Press

    Push Jerk/Split Jerk

    3.2.1.GO!
    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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