CrossFit WOD 8/5/19

Warm-up

45:15

Jump rope

Wallball Front Squat

Burpee Box jumps

2 rounds

Deadlift Prep:

Straight leg Good morning (Close/Wide)

Jefferson Curl

Deadlift to knee

Deadlift to thigh

Deadlift

Metcon Prep:

Establish bike and box area.

Discuss 1m starting intervals.

3.2.1.Go!

Deadlift (5×6)

*Across

**Pause in the hang

***Move with precision

****Two min rest between each set.

Metcon (Time)

Bike 25/18Cals

x25 Burpee Box overs

x50 Wallballs

x150 Dubs
*Spend a maxium of 60sec on the bike

**Move consistent and deliberate through the burpees

***Expect wallballs to take 2-4 sets

****Spend 5 extra minutes practicing double unders if singles were utilizied.

Workout of the Day

CrossFit

  • CrossFit WOD 8/21/19

    Warm-up
    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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