CrossFit WOD 9/7/19

Warm-up

High Knees into wall 30 sec

Bottom push-up hold 30 sec

overhead carry Plate 100m

Metcon Prep:

Discuss rotations.

Demo Flow

3.2.1.Go!

Metcon (3 Rounds for reps)

Partner WOD

Partner Sled push 100m

Then

Amrap

Dips/Ring dips x20 (partner hangs from bar)

KBS x20 (partner holds plank)

Amrap 10

Rest 5 min

3 rounds
*Split reps as evenly as your fitness allows.

**Both partners push sled at the same time. Load appropriately.

***Dynamic partner waits for static partner to assume position before begining reps.

Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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