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 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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