CrossFit WOD – 6/29/15

CrossFit

Chinese Splits (No Measure)

Metcon (No Measure)

Emom 9

Min 1 – Dubs

Min 2 – x10 Goblet Squats 35/53

Min 3 – x10/8 TTB

Back Squat (10 x 2 @ 40%)

3 Sec Pause at the Bottom.

Metcon (Time)

For Time:

x30 Chest 2 Bar Pull-ups

x50 OHS 45/35

Metcon (Time)

Extra Work

Split Stance Press

2×10

Split Jerk

4×2 @ 80% w/2 sec Pause on catch

Metcon 2

x25 Airdyne Cal

x15 HSPU

x10 T2B

5 RFT

Workout of the Day

CrossFit

  • CrossFit WOD 2/15/19

    Warm-up
    Nordic Lift x15

    Side Plank 45 sec

    Prone W/Y x10

    2 rounds

    Deadlift Prep:

    DL to Knee

    DL to thigh

    Deadlift

    Metcon Prep:

    Hollow/Arch Hanging

    Hollow/Arch Dynamic

    Half Pull-up x5

    Pull-up x5

    Discuss Scaling

    Find KB Weight over course of 2-3 sets.
    Deadlift (5-5-5-5-5+)
    *Build

    **Overhand

    ***No hookgrip
    Metcon (Weight)
    Every 4 minutes for 24 min

    x50 Dubs

    x15 KB/DB Deadlift

    x20 Walking Lunge (KB Hanging)

    x15 Pull-ups
    *Same weight for DL and Lunges

    **Lighten Load of DL and Lunge before dropping reps.

    ***Shorten reps to 10/15/10 if needed.

CrossFit Teens

  • CrossFit Teens WOD 2/7/19

    Deadlift (5-5-5-5-5+)
    Metcon (No Measure)
    Tabata Core

    Flutter Kicks

    Planks

    Mountain Climbers

    Dead bug Hold

    Russian Twist

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