CrossFit WOD 6/2/20

Warm-up

0-5:00

Briefing

5:00-20:00

PVC Shoulder Stretch x30s Each Side

Barbell Shoulder Rotations x20

Upright Row x10

Upright Row to Front Rack x10

High Hang Clean

Low Hang Clean

Clean from Ground

Demo Complex (Above knee, below knee, ground)

20:00-35:00

3 Position Power Clean (1-1-1-1-1)

Above knee, below knee, from ground

Metcon (AMRAP – Reps)

35:00-45:00

WOD Prep

Cycling of Hang Cleans

Hanging Shoulder Shrugs

Beat Swings x5

Half Pullups x5

Pullups x5

45:00-55:00

8 AMRAP

2-4-6-8-10…

Hang Power Cleans

Pullups

Increase reps by 2 every round

55:00-60:00

Cool Down and Clean Up

Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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