CrossFit WOD 9/25/19

Warm-up

Reverse Plank

Suitcase deadlift

Broad Jumps for height

Deadlift Prep: Top Down

Thigh

Knee

Deadlift

Metcon Prep:

Barbell Cycle Demo:

3 deadlifts

2 Hang Cleans

1 Push Jerks

*R1 @ Coaches pacing

**Utilize rep scheme building to Metcon Weight

Deadlift (3×3)

-Take 10 min to build to starting set.

-Across

-Move with precision. The weight should challenge your strength and stamina.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Efficiency will be rewarded.

**Utilize a weight you could do at least one unbroken round with.

***Set a pattern of completing the movements and stay commited to it.

****9-12m time coal.

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.

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