CrossFit WOD 8/14/19


juming jacks


high knees

back pedal to sprint

Banded heel Pulls

March (coach lead speed; slow to sprint)

Fall v Lean drill




Pick Drill



Full Stroke (Rhythm is the focus)

Metcon Prep:

Run 200m

Row 250m

DB/KB Snatch x5


Metcon (3 Rounds for time)

Run 400m

Row 500m/400m

x15 DB/KB Snatch x2

rest 4 Min

3 rounds
*DB/KB Snatch are from the hip

**Hit the run and row hard

***Utilize a weight on the that could force 2 or more sets on the final round or sooner if you are confident. Utilize one that will allow for well thought our reps if it is new for you.

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Workout of the Day


  • CrossFit WOD 8/21/19

    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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