Tag

OHS
Warm-up High Steps x30 Forward/Backward Deeps Lunge x20 (10/10) Squat & Twist x10 5 Point Squat x5 Movement Prep Air Squat x10 Front Squat x10 (PVC) Overhead Squat x10 (PVC) Visual Demo: Lateral Bound Metcon Prep x10 Air Squats x5 Lateral Bound x10 Front Squats (Empty Barbell) x5 Lateral Bound x10 Overhead Squats (Empty Barbell)...
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Warm-up 400m run Ankle Mobility (Dorsi Flex) Squat and Twist x10 Press to Squat x5 PVC Then Bar Back Squat x10 Overhead Squat x10 2 rounds Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of...
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Overhead Squat (3×3) Across/Paused Warm-up Squat & Twist x10 Air Squat x10 Overhead Squat x10 Pull-Up Progression(Pre-Metcon) 1 Lat Press 1 Half Pull-up 1 Pull-up 3 Rounds Overhead Squat (5-4-3-2-1) Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups In honor of SSG Joshua...
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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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Deadlift (10×1 Building) Warm-up Row 500m Side Lying Rainbow x5 Toddler roll x5 each side Split Squat x10 Overhead Squat & Deadlift Movement Prep Deadlift: Pull to Knee x5 Pull to Thigh x5 Full Extension x50 Overhead squat x15 x5 Coaches Pace x10 Personal Pace Amrap 5 Row 5 Cal Deadlift x5 Overhead Squat x5...
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Warm-up (No Measure) Banded Walk x30 Forward/Backward Pass Throughs x5 OHS “Sally” PVC Skill Work 3 Level Drop Snatch (x3 Half/x3Parallel/x3 Full) High Hang Snatch x3 Hang Snatch x3 Snatch x3 Snatch (10×1 Build) One set every 90 Sec Gary’s Warm-up Example: x5 w/Bar x5 @ 95# x3 @ 135 x1 @ 155 First Set...
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Snatch (5×3 Build) Metcon (AMRAP – Rounds and Reps) KBS x12 Overhead Squat x6 Amrap 8
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Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of...
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Metcon (3 Rounds for reps) Amrap 6 Row cal 14/12 Bar over burpees x10 Rest 3 min Amrap 6 Row cal 14/12 Air Squat x15 Rest 3 min Amrap 6 Row cal 14/12 Overhead squat x20 45/35
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Overhead Squat (10×1 Build) Metcon (Weight) Every 3 minutes for 18 minutes x15 Overhead Squats 115/75 x10 Burpee Box Jumps
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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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