CrossFit WOD 7/20/19

Warm-up

Row 2m

Medball squat throw (partner)

Metcon Prep:

Press

Front squat

Thruster

Pull-under to Thruster

hang clean to Thruster

Squat clean thruster.

Metcon (Time)

80 cal row

40 Squat Clean Thrusters

20 Burpees over Partner.

60 Cal row

20 Squat Clean Thrusters

10 Burpees over partner

40 cal row

10 Squat Clean Thrusters

1000m partner run
*Split work evenly

**increase weight on Clusters each interval

***use multiple bars if needed.

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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