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 3/19/19

    Warm-up
    Row Intervals

    1m Rounds

    R1-20SPM

    R2- 26SPM

    R3- 20 SPM

    R4- 30 SPM

    R5- 20SPM

    Push-up x10

    Walking Lunge 50ft

    Burpee x5

    Pike Push-up x10

    KB Walking Lunge 50ft (Light)

    Burpee x5

    HSPU x3-5
    Metcon (Time)
    Row 500m

    Handstand Push-ups x15

    KB/DB Walking Lunge 200ft

    Burpee x20

    3 RFT
    *Shoot for 7-9 Min rounds

    **Modify HSPU to meet skill level and fitness need.

    ***Single KB/DB for Lunges

CrossFit Teens

  • CrossFit Teens WOD 3/15/19

    Shoulder Press (5-5-5-3-1+)
    CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
    3 rounds of:

    10 snatches 95lb/65lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 65lb/45lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 bar muscle-ups

    12 bar-facing burpees

    Time cap: 12 minutes, including 3-minute rest

    period
    CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
    3 rounds of:

    10 snatches 45lb/35lb

    12 bar-facing burpees

    Then, rest 3 minutes before continuing with:

    3 rounds of:

    10 chin-over-bar pull-ups

    12 bar-facing burpees (may step over bar)

    Time cap: 12 minutes, including 3-minute rest

    period

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