CrossFit WOD 6/26/19

Warm-up

Teams of 3

Partner A- Holds L-Sit

Partner B-Seated KB Front rack hold

Partner C- Bike 5–10 Calories (15-20 Sec of effort)

*Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning.

Hang Power Clean Prep:

Pull-under

Dip, Drive, Drop

Hang Power Clean

Metcon Rehersal:

*Establish groups and practice station rotation

**Build weight for Clean and FR hold.

Metcon (AMRAP – Reps)

Bike 1 min

rest 1 min

Hang Power Clean 1 min

rest 1 min

Sit-ups/GHD Sit-ups 1 min

rest 1 min

KB Front Rack Hold 1 min

rest 1 min

3 rounds

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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