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 10/14/19

    Warm-up
    Banded finger curls

    Banded deadlift

    BN Press

    2 rounds rounds of 10

    Metcon Prep

    Knee tucks

    Leg lifts

    Toes to bar

    Snatch deadlift

    Strict Muscle Snatch

    Muscle Snatch

    SG Push Jerk

    Power Snatch

    Clean & Jerk Prep:

    Muscle Clean

    Clean

    Push Press

    Push Jerk/Split Jerk

    3.2.1.GO!
    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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