CrossFit WOD 8/13/19

Warm-up

Bike

Plank

Bottom Squat hold

Shoulder Taps (plank or HS)

2 rounds 30 sec

Metcon Prep:

Pull under

Wallball

Box Jumps

Beat Swings

Hang Cleans

Pull-ups

Establish Real estate

Practice rotation

3.2.1.Go!

Metcon (3 Rounds for reps)

Bike

Hang Cleans

Wallballs

Box Jumps

Pull-ups

Rest

3 rounds
*1 minute intervals

**Score reps/calories

***Start at different stations to accompany large groups.

****Utilize weight and movements that allow for 45-55sec of constant work for each interval.

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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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