CrossFit WOD 8/24/19

Warm-up

Pizza Boy

Metcon (5 Rounds for time)

Hang Squat Clean x30

Dips x50

Rest 2 minutes

5RFT
*Split reps evenly.

**Hang cleans should be of confident weight.

***Aim for 5-7m Rounds.

****Rings or Boxs for dips. Scale appropriately to maintain 5+ reps per attempt.

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    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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