CrossFit WOD 7/24/19

Warm-up

400m Run

Arm circles

Arm Swings

Hang & Twist

Hang Clean

Beat Swing (rings)

Ring Dips

Clean

MU

Metcon Prep:

Build bars and prep plates for later sets.

Aquire 3-5 Dips/MUs

Metcon (Time)

Run 1k

Power Clean 20-15-10

Ring Dips/MU 12-9-6

3 rounds for time
*All sets of power clean should be done in quick singles. Adjust the weight to match that effort.

**Increase weight of Clean each round.

***Target run time is 4:30m or less. Adjust the distance to match that time domain.

**** Dips and MU should be done in 1-3 sets.

Workout of the Day

CrossFit

  • CrossFit WOD 10/14/19

    Warm-up
    Banded finger curls

    Banded deadlift

    BN Press

    2 rounds rounds of 10

    Metcon Prep

    Knee tucks

    Leg lifts

    Toes to bar

    Snatch deadlift

    Strict Muscle Snatch

    Muscle Snatch

    SG Push Jerk

    Power Snatch

    Clean & Jerk Prep:

    Muscle Clean

    Clean

    Push Press

    Push Jerk/Split Jerk

    3.2.1.GO!
    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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