CrossFit WOD 9/18/19

Warm-up

Walking lunges

Duck Walk

Medball Thruster

Strict Half Pull ups/ring rows

Strict Knee tuck/Leg Lifts

Pull-ups

Toes to Bar

Metcon Brief:

Rehearse rotation.

3.2.1.Go!

Metcon (2 Rounds for time)

45s Bike for Watts

then, on the Minute

3 rounds

12 Wallballs

9 pull-ups

6 toes to bar

Rest 5 min

2 rounds
*Alternate options

45s Bike for Watts

then

3 rounds

12 Wallballs

15 Ring Rows

9 Knee tucks

**Watts:

Men-350-600

Women 200-500

***Legs and grip will be hit hard here.

****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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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