CrossFit WOD 8/6/19

Warm-up

Run 200m

3 rope pull-ups (Jumping/strict/kipping)

10 Air Squats

Run 200m

2 Rope pull-ups

10 Overhead Squats

Run 200m

1 Rope Pull-up

10 snatch balances

Snatch/Rope climb Prep:

Pull-under

Footwork rope climb

Hang Snatch

Strict/Kipping Legless

Snatch

Metcon (Time)

400m Run

3 Rope Climbs

7 Squat Snatches

4RFT
*Rope climbs can be done with or without legs.

**Snatches should be challenging singles.

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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