CrossFit WOD 8/16/19


Banded side steps

Banded squats

Metcon Prep:

Ring rows/pull-up negatives/pull-ups/MU


Pause Back Squat (5×4)


**Have fun. This is week three and the weights should be getting heavy.

***Move with focus and precision.

Metcon (AMRAP – Reps)

Back Squat

Strict Pull-up/MU


Amrap 12
*Barbell should be a good reflection of your overall strength and abilities.

**Bar my come from floor or rig.

***Challenge your gymnastics and scale it to an effort equal to the Back squat.

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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