CrossFit WOD 9/27/19

Warm-up

OH Step-ups (Plate)

Candle stick carry

Wallballs x20

Box jumps x10

Snatch Balance prep:

BN Press

Dip/Drive

Press to Squat

Dip/Drive/Squat

Snatch Balance

Snatch Balance (10-8-6-5-5-5-5)

*Learn the movement with the volume of reps.

**Balance is the key word. Try and keep the feet flat throughout the whole movement.

***Build in weight if it feels right. Don’t feel obligated to increase weight if it’s sketchy.

Metcon (Time)

Farmers carry 200m

Box Jump overs x30

Wallballs x30

3 Rounds
*Farmers carry could see 1-3 sets

**Utilize a height on the box jumps that will allow for a fast, confident pace.

***Wallball weight should allow for 1-3 sets.

Workout of the Day

CrossFit

  • CrossFit WOD 11/14/19

    Metcon (No Measure)
    Power & Speed (Rowing)

    x10 stroke with as much power as possible. spm below 20. Damper @10

    -Immediately into

    x20 strokes w/ damper @ 1. SPM as fast as possible.

    10 rounds
    Metcon (No Measure)
    Every 4m for 32m complete

    30s relax squat hold

    30s braced squat hold

    30s seated to touch (back against the wall)

    x20 Goblet Squats

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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