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 10/22/18

    Warm-up
    Min 0-10

    High Skips 45 sec

    Side shuffle with arm swing 45 sec

    walking High Kicks 45 sec

    90/90 Wall Slides x10

    Superman Flutter x1 min

    Sot Press x10

    Min 10-25

    Overhead Squat Prep:

    1/4

    1/2

    Full

    Clean Prep

    Pull-under

    Hang Clean

    Clean

    Bench Prep

    Puase on chest x5

    Normal pace x5

    Min 25-30

    Briefing
    30-60: The Other Total (Total Weight)
    Clean (1 Rep Max)
    Bench Press (1 Rep Max)
    Overhead Squat (1 Rep Max)

CrossFit Teens

  • CrossFit Teens WOD 10/19/18

    Push Press (5-5-3-3-3+)
    Metcon (AMRAP – Rounds and Reps)
    12 AMRAP

    250m Row

    20 Single Arm DB Push Press

    20 Toes to Bar

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