CrossFit WOD – 9/21/18

Metcon (3 Rounds for reps)

Bike 30 Cal

Power Clean x20

Toes to bar x10

Amrap 4

Rest 5 min

3 Rounds for Reps

Warm-up

Min 0-10

Movement Prep

PVC

Pass throughs x5

Good Morning x5

Sword Drill 20 sec

Bar

Shoulder Rotations x5

Press x5

Deadlift x5

Min 10-15

Power Clean Prep:

Footwork

High Hang P. Clean

Hang P. Clean

Power Clean.

Min 15-25

OH Lunge x10

Toes to Bar Complex:

Knee Tuck

Toes to Hips

Toes to head

Toes to Bar

x3

Min 25-60

Metcon

Metcon (3 Rounds for reps)

Row 20 cal

DB/KB OH Lunge x20

Amrap 4

Rest 5 min

3 Rounds for Reps

Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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