Warm-up Banded Walk x30 Forward/Backward 5 Point Squat x4 Supernated PVC Press x10 Front Squat x5 Coaches Pace x10 Personal Pace Metcon Prep Jump & Land Front Knee x5 Hang Power Clean x5 Push press x5 Push-Jerk x5 x1 rep of Complex 1 Clean 2 Front Squat 3 S2OH Front Squat (3×2) Across/pause EMOM Front...
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Warm-up Run 200m x5 Burpees x10 KBS x 5 Pull-ups x10 Deadlift x5 Box Jumps x10 Goblet Squats Movement Prep C2B Progression PVC Pull-down Lat Press Half Pull-up to Pull-up 2:1 x2 Chest to Bar DB/KB Squat Clean High Hang x5 Hang x5 Clean x5 PVC Deadlift x15 x5 Coaches Pace/x10 Metcon Pace PVC Overhead...
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Clean and Jerk (4×3+1) Every 2 min Warm-up 45:15 Jumping Jacks Push-ups Leg Lifts 2 rounds Clean & Jerk Progression Jump and Land (waist and Chest) High Hang Power Clean + Push Press x5 Hang Clean + Jerk x5 Clean + Jerk x5 Post Strength HSPU Progression Deficit Pike Push-ups Pike Push-ups HSPU Scaled w/Mats...
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Warm-up Amrap 5 Row 250/200m Wallball x10 (Light and unbroken) Power Clean + Push Jerk Progression Jump Land x5 @ waist/shoulders High Hang P. Clean + Push Jerk x5 Hang Power Clean + Push Jerk x5 Power Clean + Push Jerk x5 Power Clean + Push Jerk (4×2+1) 15 Min to Build to a heavy...
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Warm-up Row 250m x3 Pass throughs x5 Squat w/rotation x4 each side Power Clean and Push Jerk Demo Jump and Land x5 @ waist x5 @ chest High hang Power Clean x5 Push Jerk x3 Hang Power Clean x5 Push Jerk x3 Power Clean x3 Puh Jerk x3 Power Clean + Push Jerk (15 min...
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Power Clean (3-3-3-3-3-3 Across) Example Warm-up x5 w/Bar x5 @ 55# x3 @ 75# 2×1 @ 95-110# Working Sets 125# Warm-up Redlight/Green Light Deadbugs x20 (focus on core and breathing) T-spine rotation x8 each side Swimmers x8 Med Ball Throw x10 ~x5 for distance/x5 for height Power Clean Prep: Jump & Land x5 High Hang...
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Warm-up Inchworm to hollow body x8 Broad Jump x10 (x5 height/x5 distance) Clean Warm-up Jump and Land x5 High Hang P.Clean x5 Hang P. Clean x5 Low Hang P. Clean x5 3 Pos Clean H/M/L (5×2 Across) High/Middle/Low -Utilize Power Cleans for all 3 positions -Focus on Positions and moving naturally Example Warm-up x2 w/Bar...
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Warm-up Kneeling Pull-up x5 Bottom to top Transition x5 Hollow/arch x10 Kip to hip x5 Bar Muscle up attempts 2 min PVC Work Back Squats x10 Jump Land x5 Snatch Grip/clean grip High Hang Power snatch/Clean x5 Hang Snatch/Clean x5 Snatch/Clean 10 min to Warm- up bar Movements Metcon (Time) CrossFit.com Wod 5/8/18 For time:...
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High Hang Power Clean + Hang Power Clean (5×3 Across) Every 2 min Example Warm-up x5 w/35# bar x5 @ 45# x3 @ 55# x2 @ 60# Perform Complex @ 65-75# Warm-up 2 Rounds 3-5 strict pull-ups x5 Parter Wallball Throws Jump/Land x5 High Hang Clean x5 Hang Clean x5 Complex run through x5 Metcon...
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Warm-up 400m Run Broad Jumps (Height) x5 Broad Jumps (distance) x5 Running Post x10 Run 400m Med ball Deadlift x10 Med ball Pull-under x10 Med ball Clean x10 Metcon (Time) CrossFit.com WOD 5/18/12 3RFT 50 Med Ball Cleans 800m Run
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Workout of the Day


  • CrossFit WOD – 8/14/18

    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    run 200m with 45/25 plate.

    Clean and Jerk options




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