CrossFit WOD 9/4/19

Warm-up

Nordic Lift x10

Deadbug x30

3 rounds

Suitcase RDL

2×15

Deadlift Prep: Top/Down

Thigh

Knee

Deadlift

Metcon Prep:

Front Rack lunge 10 steps (5 each leg)

Push-press x5 each arm

Deadlift (15-10-8-5-3-3-3-3-3)

*Build

**Attempt the heaviest load possible for the day.

***Maintain precision.

Metcon (AMRAP – Reps)

Front rack lunge (anything but a bar) 100ft

DB Push Press x30 (15 each arm)

Amrap 12
*Utilize any load other than a bar for the front rack. Coach will assist in establishing standards for different items.

**Expect lunges to affect the performance of your push-press

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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