CrossFit WOD 6/24/19

Warm-up

Arm circles & Swings

Shoulder taps in plank

Inch worms

Push-ups

Metcon Prep

Row 5 Cal

5 Bodyweight row

5 Strict DB/KB Press

3 rounds building to weight

Metcon (Time)

4 rounds

Row 25 Cals

15 Bodyweight Row

Row 25 Cal

15 Strict DB/KB Press

Rest 2 min
*Keep the Row 60-90sec

**Bodyweight Rows and Press should be challenging enough to force 2 sets during r1 &r2. 3+ sets on r3 & r4

Workout of the Day

CrossFit

  • CrossFit WOD 10/21/19

    Warm-up
    Wall sits

    Dead bugs

    Banded lateral walks

    Banded squats

    Back squat prep

    1/4

    1/2

    Full

    Metcon prep: Rope climb

    Jump and hang

    Knee tucks

    Tuck and hook

    Rope climb.

    3.2.1.Go!
    Pause Back Squat (3×3 Across)
    *Keep weights across.

    **Slow tempo in decent. 3-5s

    ***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
    Metcon (Time)
    Row 15/12 cal

    Back squat x5

    Rope climb x1

    rest 30s

    5 rounds
    *Maintain weight across all sets.

    **Back squat from the rack. Make the weight challenging.

    ***Hit the row hard. Cap yourself @ 45s of very hard effort.

    ****Rope climb to the best of your skill. 5ft off the ground is better than 0.

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