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 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

CrossFit Teens

Archives