CrossFit WOD 8/30/19

Warm-up

5m of double under practice BEFORE class

Bar asst squat hold

Squat hold (front rack)

Press in split/jerk

Pull-under

Push press

Hang clean

Tall jerk

Clean & jerk

Metcon prep:

10 dubs

10 sit-ups

3 chin-ups/MU

Clean and Jerk (3×2)

*15m to build to your heaviest 2 rep for today.

**3×2 @ 80%. Aim for consistency and routine movement.

Metcon (AMRAP – Rounds and Reps)

100 dubs/singles

30 sit-ups

15 MU/chin-ups
*strive for unbroken jump rope and sit-ups

**bar or rings for MU

***jumping chin-up w/slow lower for scale

Workout of the Day

CrossFit

  • CrossFit WOD 5/5/20

    Warm-up
    Side Lying Rainbow x10/10

    Side Plank Hip Touches x10/10

    V Ups x10

    Pushups x10

    Single Toe Touch x10/10

    Squats x10
    Metcon (5 Rounds for reps)
    5 Rounds for 24 Minutes

    1 min Mountain Climbers

    1 min Pushups

    1 min Flutter Kicks

    1 min Squats

    1 min Rest

CrossFit Teens

  • CrossFit Teens WOD 3/12/20

    Deadlift (5-5-3-3-3+)
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

Archives