Tag

OHS
Warm-up 45:15 Bike Plank OH lunge (x2) Metcon prep: BN Press Chin over bar hold/hang Press to squat Beat swing OHS pull-up/C2B Metcon (4 Rounds for reps) AMRAP 3 Bike 21cal OHS 15 ME Pull-ups/ring rows Rest 6min 4 rounds *Bike and OHS are to be sprinted through as fast as possible. **Strive for 45s-1m...
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Warm-up Jump rope skills 5 min (coaches choice, get creative) Squat hold (Bar asst) BN Press (SG) Press to Power Press to Squat Sots Press Snatch Prep: Pull-under (Power) + Pull-under (squat) + OHS High Hang Power + High Hang Squat + OHS Hang Power + Hang Squat + OHS Hang Power Snatch+Hang Squat Snatch+Overhead...
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Warm-up Windmill Bottom squat hold (barbell assist) BN Press Press in half squat Press in full squat OHS Pull-under (power to full) High hang (power to Full) Hang (power to full) Power snatch Snatch Power Snatch (5×3) Snatch (5×2) *build for each set **one set every 90sec. 2 min transition between P.SN. And SN. ***Develop...
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Warm-up Row 2 minutes Pick Drill Legs Legs/back Full stroke Press in squat Knee tucks Overhead squat Toes to bar Metcon Prep Metcon (Time) Amrap 15 Overhead squat Cal row Toes to bar Cal row 21-15-9 *We want fast. Use a familiar weight and ROM for the toes to bar. **AMRAP Final calorie row with...
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Warm-up Arm Cirlces Stationary Lunge w/twist Jump Tucks Behind the head Push-ups Overhead Squat (pvc) Knee tucks 15-12-9 (conditioned) 9-6-3 (New) Snatch Prep: Pull-under Dip/Drive/Drop Hang Snatch Snatch Metcon Prep: Pull-up scaling Barbell scaling 3.2.1.Go. Snatch + OHS (4×3+2) *Build **Purpose: Building Stamina and Confidence in the Snatch and OHS ***Maintain a weight that will...
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Warm-up Run 400m Windmill x3 Overhead lunge x10 (5 steps each arm) Strict Leg lifts/Knee Tucks x10 2 rounds BN Press BN Press in half squat BN Press in squat Snatch Prep: Pull-unders (Power) Hang Power Snatch Power Snatch Metcon Prep: Overhead Squat x3 toes to Bar x3 Deadlift x3 200m Run Power Snatch (5-4-3-2-1)...
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Warm-up Banded Lateral Walk Banded Squat Banded Bear Crawl (wrist) Overhead Squat Prep: BN Press Press to OHS OHS Metcon Prep: DB Snatch efficiency Talk DB Snatch Wallball 4-2 Overhead Squat (3-3-3-3-3) *Build **Balance above everything Metcon (2 Rounds for reps) DB Snatch Wallball 2-4-6-8-10-12—— Amrap 6 Rest 3 Min 2 rounds *This will hit...
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Warm-up 200m Run 5 Burpees 50ft OH Duck Walk Snatch Prep: Press to Overhead Squat Drop Snatch Pull-under Hang Snatch Pause Snatch Metcon Prep 5 Bar over Burpees 200m Run 5 Power Snatches 5 Overhead Squats Pause Snatch (5×3) *Pause below knee **Build ***Balance is your focus. Stay still until you’ve found developed a consistent...
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Warm-up Buddy Bike 10-8-6-4-2 You go/I Go – each person completes every round Press to OHS OHS Drop Snatch (power) Pull-under Hang Snatch Snatch Metcon Prep: Discuss stagger of Heats. One heat every :30-1m Metcon (5 Rounds for time) Every 4 minutes for Maximum Effort. Bike 12/9 Cal then Power Snatch + OHS 10 @...
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Warm-up Jump Rope Tabata: R1-R3: Singles R4-R5: S-D-S R6-R7 D-S-D R8: Double Goblet Squat KB Front Squat Hold w/Y Pass Thru Drop Snatch Pause Snatch Balance Snatch Balance Metcon Prep: Dubs x10 OHS x3 2-3 Rounds building to working weight. Snatch Balance (3-3-3-3) *Build **Get better as the weight gets heavier. ***BALANCE is the key...
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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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