CrossFit Teens WOD – 12/28/15

Metcon (Time)

x1 Pull-up

x2 Thrusters

x3 SDHP

x4 P. Press

x5 AKBS

x6 Sit-up

x7 Squats

x8 Box Jumps

x9 Burpees

x10 DL

x11 Wallball

x12 Front Rack Lunges

Bench Press (45%x5, 55%x5, 65%x5)

Workout of the Day

CrossFit

  • CrossFit WOD – 9/25/18

    Warm-up
    Min 0-5

    Row 10 Cal Slow

    Row 20 Cal AFAP

    Arm Circles x50

    Superman x1 min + 20 reps

    Single Arm Press (10R/10L)

    Min 5-15

    Barbell Prep:

    Footwork (Push + Split)

    Push-Press

    Push Jerk

    Split Jerk

    Min 35-45

    KB Prep:

    Swing w/pinned Elbow x10

    Clean x5

    Jerkx5

    Clean and Jerk x3 Each arm

    Cooldown 57-60
    15-25: Push Press (Build to a 5RM)
    25-35: Push Jerk (Build to a 3RM)
    35-45: Split Jerk (Build to a 1RM)
    45-57: Metcon (AMRAP – Reps)
    AMRAP 12

    Row 30 Cal

    KB C&J x20 (10r/10L)
    CoolDown
    GF Gymnastics Wrist /Forearm Stretch

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