Tag

S2OH
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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Split Jerk (5×3 (Across)) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″
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Push Jerk (2-2-2-2-2 Build) Metcon (Time) Deadlift S2OH Hang Clean 2-4-6-8-10 Rest 1min after each round
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Metcon (No Measure) Hollow Body 2×20 Sec 2×10 Sec (weight on toes) Partner Swing Resistance 2×20 Sec Lat Press 3×5 Toes to Hips 3×5 Toes to Head 3×3 Toes to Bar 3×3 Metcon (AMRAP – Reps) Amrap 7 Toes to bar x5 S2OH x9
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Overhead Squat Push Jerk (3-3-3-3-3) Dead stop on the chest for each rep. Metcon (Time) Power Snatch x30 Cal row x30 Shoulder to Overhead x30
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12 Days of Christmas (Time) x1 Clean & Jerk x2 Burpee Box Jump Overs x3 Wall Walks x4 Thrusters x5 Toes 2 Bar x6 Wall Balls x7 KBS 70/53 x8 S2OH x9 Push-ups x10 Pull-ups x11 Box Jumps 1200m Row Weights for barbells should be as follows: Clean & Jerk: Heaviest (185/115 weight cap) Thruster:...
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Push Jerk (3-3-3-3-3) No “rebounding”. Dead stop on chest every rep. Metcon (Time) S2OH Deadlift 21-15-9 x75 Dub Buy-in EVERY ROUND
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Metcon (Time) 50m cash in (heavy) Then 4rft 6 chest to bar pull-ups 8 front squats 10 deadlift 12 s2oh Then 50m cash out.
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Build-A-Bar Metcon (Time) Grab a set of collars- run 200m and place them on your platform Grab a set of 5/2.5# plates- run 200m and place them on your platform Grab a set of 10/15/25/35/45# plates- run 200m and place them on your platform Grab a barbell and run 200m Assemble your barbell and perform...
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Warm-up Scorpion x10 Handstand hold x20 Dex Side plank 45 sec 2 rounds Split Jerk (5-5-3-3-3-1-1-1) Metcon (AMRAP – Rounds and Reps) AMRAP 10 x4 shoulder to overhead x5 Thrusters x6 hang cleans x7deadlift
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Workout of the Day

CrossFit

  • CrossFit WOD 11/17/18

    Warm-up
    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups

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