CrossFit WOD 9/16/19

Warm-up

Wall Sit 45 sec

Side Plank 45 sec

Good Morning x15

Suit Case Deadlift w/bar x10 each side

Sumo Deadlift Prep

Thigh

Knee

Sumo Deadlift

Metcon Prep:

Demo Movements

First round walkthrough

3.2.1.Go!

Sumo Deadlift (15-10-8-5-5-5-5-5)

*Build

**Challenge your abilities but retain movement quality.

Metcon (No Measure)

Single Leg RDL w/Row x10 each side

Lateral Step up x10

Half Squat Iso Press 30 sec

Banded Deadbugs x10 each leg

Palloff Press in hinge x10 each side

4 rounds

Workout of the Day

CrossFit

  • CrossFit WOD 8/11/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Prone Rotations x10/10

    Prone Y x20

    Prone T x20

    Elbow Rotations x20

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Low Hang Power Clean

    Power Clean

    Push Jerk

    20:00-30:00
    Muscle Clean (3-3-3-3-3)
    Metcon (3 Rounds for time)
    40:00-55:00

    0-5:00

    30 Clean and Jerks 115/80

    5 minute cap

    5:00-10:00

    30 Clean and Jerks 135/95

    5 minute cap

    10:00-15:00

    ME Clean and Jerks 155/105

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