Tag

KBS
Warm-up 3 rounds Thrusters x5 Box Jumps x5 SDHP x5 Burpee x5 KBs x5 35/18; 53/35; 70/53 (Coaches Pace First round Victoria (Time) 5 Rounds for Time 10 Thrusters (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo-Deadlift High-Pulls (95/65 lb) 12 Burpees 27 Kettlebell Swings (1.5/1 pood)
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Warm-up Run 200m Box Step overs x10 Taters x10 2 rounds Scorpion x10 Sit-to-getup x5 Air Squat x10 Workout Prep: ~Establish Exercise Zones Then 1 Round 5 KB Swings 5 Box Jumps 5 Burpees 5 Wallball shots Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees...
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Warm-up Side Shuffle 100ft x5 Burpees x5 pull-ups x5 Goblet Squats 2 rounds Ring Push-ups (5×8) If you are gymnasty enough, begin to elevate feet into a Pike position. Metcon (AMRAP – Rounds and Reps) Amrap 12 x20 Alt Arm KBS x50 Dubs x15 Goblet Squats
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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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Warm-up Pike 5 sec R leg Lunge w/elbow to floor 5 sec R Leg Rotation in lunge 5 sec Switch legs. Toes to bar progressions Knee tucks x10 Toes to Hips x10 Toes to chest hold x3 Kipping toes to waist x5 Increase range over the course of 4 more sets *goal on the non-kipping...
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Warm-up 50m run 50m Backward run Strict Pull-ups 8-10 Goblet Squat x10 2 rounds *Alternative for Strict Pull-ups ~3-5 Strict pull-ups + 2 Negatives ~x3 Negatives + 5 Ring rows ~x8-10 Kneeling Pull-ups Front Squat Demo Mummy Squat (PVC) x5 Front Squat w/Pause x5 @ Coaches Pace x10 @ Personal Pace Front Squat (5×8 Across)...
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Warm-up High Steps Bear Crawl Inch worm Skill Work -Chest to Bars Hollow Arch (floor) x10 Hollow Arch Hanging 20 Sec Half Pull-ups 2×4 Chest to Bar Attempts -Bounding Box Jumps Dropping Bound Rebound Metcon (Time) 100 Air Squats 80 KBS 60 Box jumps 40 Burpees 20 Chest to Bar Pull-ups Metcon (No Measure) Extra...
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Back Squat (2×8) Sets 1-2 10# up from last week Back Squat (1xMax Reps) Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every minute
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Snatch (5×3 Build) Metcon (AMRAP – Rounds and Reps) KBS x12 Overhead Squat x6 Amrap 8
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Deadlift (5-5-5-3-1+) Metcon (2 Rounds for calories) 2 Rounds 3 min Ski 3 min Row 3 min Bike 1 min Rest
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    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

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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