CrossFit WOD 8/10/19

Warm-up

Arm swings

Knee tucks

Jumping jacks

Hip Circles

Toe Touches

Sled Demo

Metcon Prep

Demo movements

Pair up.

Claim real-estate.

Practice (10-20 reps of each movement)

3.2.1.Go!

Metcon (5 Rounds for time)

Sled pull (rope) x5
*Increase weight each round.

**Thicker the rope, the harder it is on the grip.

***work with like skill levels.

****Pull sled on the rubber floor.

Metcon (Time)

Partner WOD

Medball over rig x150

Alt Arm KBS x150

Goblet Lunge x150 (stationary)

OH Box step overs x150 (Medball)
*Full squat not required on medball over rig

**Have plenty of space for alt arm KBS

***Goblet Lunges, KB is held @ the chest and lunges are stationary

****Medball stays off of the head. Held in the hands, above the head, arms may or may not be locked out.

Leave a Reply

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…

CrossFit Teens

Archives