CrossFit WOD 9/11/19

Warm-up

Row 500m

250/leisure

250/fast

Snatch Prep:

BN Press

Press in Half Squat

Snatch Drop

Pull under

High Hang

Hang Snatch

Snatch

Metcon (4 Rounds for time)

Row 30 Calories

x50 Double unders

x15 Power Snatch

Row 30 Calories

x50 Double unders

x12 Power Snatch

Row 30 Calories

x50 Double unders

x9 Power Snatch

Row 30 Calories

x50 Double unders

x6 Power Snatch
*Rest 3m b/t rounds

**Increase Power Snatch weight each round.

***Row Hard, Row Fast.

****Rounds 1 & 2 we could see some touch n go reps. Rounds 3 & 4 should be challenging enough of a load for routine singles.

Workout of the Day

CrossFit

  • CrossFit WOD 11/20/19

    Warm-up
    Banded Hydrant x10 each leg

    Wall slides (heel)

    Air squats

    Russian swing

    3.2.1.Go
    Winter Time Hustle (Time)
    Run 200m

    15 KBS

    15 Wallballs

    8 rounds for time

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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