CrossFit WOD 9/21/19

Warm-up

Arm Swings

High Steps

BN Press in half squat

Front squat

Pull Under (x5 Snatch,x5 Clean)

Hang Snatch/Clean

Power Snatch/ Clean

Metcon (Time)

Partner Workout

100 Power Snatch

100 Power Cleans
*One person working at a time

**Split work evenly

***Increase weight every 20 reps. (10 per person)

****Times per 20 reps(10 per person) should increase slightly but should not see a drastic change in time to complete.

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.

CrossFit Teens

Archives