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 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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