CrossFit WOD 8/3/19

Warm-up

Torso Twist

Ground to Sky

Jumping Jacks

High Knees

Air squats

BN Press (close; wide;normal)

Press in P.Snatch

Press to P.Snatch

High Hang Snatch (No Feet)

Metcon Prep:

Bar over Burrpees

Power Snatch

Handstand walk/ Bear crawl

Hang Power Snatch (5×3)

*Across

**No foot movement

***Minimal heel lift

**Utilize a weight slightly heavier than you plan for the Metcon.

Metcon (Time)

You go; I go Partner WOD

5 Power Snatches

10 Bar over Burpees

15ft Handstand walk/bear crawl

12 RFT
*Power Snatches should reflect prious abililities.

**Maintain inverted position if possible. shorten distance of of HSW or follow the 3 strike rule before switching to bear crawl.

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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