CrossFit WOD 8/12/19


Straddle to layback

Nordic Lift

Side Plank w/Twist

2 rounds

Deadlift Prep:

Pull from Hang

Metcon Prep

High Knees 30 sec

Burpees 30 sec

Air Squats 30 sec

Claim real-estate


Deadlift (4×4)


**Pause in the Hang

***Move with precision.

****2m rest between each round.

Metcon (AMRAP – Rounds and Reps)

Amrap 15

100m Sprint

20 air Squats

10 Hand Release Burpees

Workout of the Day


  • CrossFit WOD 12/10/19

    Plyo ladder



    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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