Warm-up Upright row w/hold Upright row to overhead BN press/half squat/squat SGDL High hang muscle snatch + OHS Hang muscle snatch + OHS Muscle snatch + OHS Power snatch Snatch Metcon (5 Rounds for weight) EMOM 20 M1- x5 Snatch DL M2- x2 power snatch M3- x1 Snatch M4- Rest and adjust weight *Build after...
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Warm-up Barbell assisted squat hold Upright row Upright row to overhead BN Press Press in half squat Press in squat P.Snatch Prep: Tall P. snatch High hang Hang Power snatch Snatch Balance/OHS Prep: Push Press Push Jerk Snatch Balance Power Snatch (5×2) * Build Snatch Balance (3×2) *Across Overhead Squat (5×2) *Build
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Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 20 20 Box Jumps 20 Cal row 20 Burpee over box 20 Wall balls 20 DB/KB Snatch (alt arm)
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Warm-up Practice dubs BN press SG Upright row Strict M Snatch High hang M Snatch Hang M Snatch Muscle snatch Metcon prep High hang power snatch Hang power snatch Muscle Snatch (4×3) Metcon (Time) Double unders 50-40-30-20-10 Power snatch 2-4-6-8-10
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Warm-up Hang Push press wallball 10/11 Monkey hang (alt arm hanging) DB Upright row to overhead Wallball Push ups KB Snatch Ring dips Talk intent and efficiency. Metcon (Time) Db/kb snatch x10 Wallballs x20 Ring dips/dips x30 Wallballs x20 DB/KB Snatchx10 Rest 4m 3 Rounds *The time domain on this will vary. Those able to...
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Warm-up SG upright row Upright row to overhead BN Press Muscle Snatch prep: High hang Muscle snatch Hang Muscle snatch Muscle snatch Snatch Prep: High hang snatch Hang snatch snatch Muscle Snatch (4×3) *Emom **Across ***It’s all about the hips. ****Expect to relearn alot with these. Metcon (4 Rounds for weight) x10 Lateral burpees over...
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Warm-up Jumping jacks Plyo circuit Banded hydrants Banded split squats (off rig) Pick three. Different heights to raise your heels. High, medium, floor. Squat and twist x3 each arm Then Squat x10 @ each height Snatch from hip Practice transitions Box jump over prep Back Squat (3×5) *Across **If you have been present for the...
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Warm-up BN press Press to ohs Press to OHS Snatch balance High hang M Snatch Hang M snatch M. Snatch High hang Snatch Snatch Balance (4×3) Across Muscle Snatch (4×3) Across High-Hang Snatch (10×1) *Combine the mechanics learn from the first two movements. **build each set. ***HAVE FUN!!
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Warm-up SG Upright row to OH Press to OHS Drop snatch Tall snatch Hang M Snatch Hang snatch Snatch Metcon (4 Rounds for weight) 4x10m Amraps Partner workout ME 1K Row Remaining time build to Max Snatch *Split the row evenly **One person lifts at a time. If you’re using multiple bars cheer on your...
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Warm-up Banded finger curls Straight arm pull-down Low banded row Metcon Prep: DB Snatch from hip then floor Sit-up/GHD Sit-up Chin-up hold scaling Bent Over Row (5×10) *These should be very strained. Metcon (AMRAP – Reps) KB/DB snatch x10 Sit-up/GHD sit-ups x15 Acquire 30s chin-up hold AMRAP 20 *Core and grip will be aggressively taxed....
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Workout of the Day


  • CrossFit WOD 1/29/20

    AMRAP 3

    Dead hang

    M1 10s

    M2 20s

    M3 30s

    AMRAP 3

    Chin over bar hold (kneel to scale)

    M1 10s

    M2 15-20s

    M3 20-30s

    Metcon prep

    GHD Demo (Bend & Snap)
    Metcon (3 Rounds for weight)
    Landline/DB/KB Row x10

    Seated Lateral Raise (Tempo)

    X8 0-3-3

    5 rounds

    Lat pull down (one band each arm)


    **Use the rounds to log the weight used at each movement

    *Increase Load where possible from last week.

    ****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
    Metcon (AMRAP – Rounds)
    Single arm DB/KB Push press 2-4-6

    Sit-ups /GHD sit-ups x8

    AMRAP 15
    *Greatly challenge the weight of your KBS.

    **The order is PP/Sit ups/other arm PP/Sit ups

    ***Flow consistently for the duration of this AMRAP

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats