CrossFit WOD – 9/25/18

Warm-up

Min 0-5

Row 10 Cal Slow

Row 20 Cal AFAP

Arm Circles x50

Superman x1 min + 20 reps

Single Arm Press (10R/10L)

Min 5-15

Barbell Prep:

Footwork (Push + Split)

Push-Press

Push Jerk

Split Jerk

Min 35-45

KB Prep:

Swing w/pinned Elbow x10

Clean x5

Jerkx5

Clean and Jerk x3 Each arm

Cooldown 57-60

15-25: Push Press (Build to a 5RM)
25-35: Push Jerk (Build to a 3RM)
35-45: Split Jerk (Build to a 1RM)
45-57: Metcon (AMRAP – Reps)

AMRAP 12

Row 30 Cal

KB C&J x20 (10r/10L)

CoolDown

GF Gymnastics Wrist /Forearm Stretch

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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