CrossFit WOD 6/21/19

Warm-up

Inch worm x5

Hollow Arch (Hanging)

DB/KB Front Squats x10

DB/Kb Front Squats x10

Practice Kick to HS x10 (wall or open floor)

Beat Swings x10

Barbell thruster x10

HSPU Scaling (deficit, Pike, hand release)

Chest to Bar Scaling (MU, C2B, Pull-ups, Ring Rows)

Thrusters (Build to weight)

Metcon (5 Rounds for time)

Every 6 min for 30 min

2 rounds

5 HSPU

5 Chest to bars

10 thrusters 95/65

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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