CrossFit Teens WOD – 5/6/16

Back Squat (75%x5, 85%x3, 95%x1+)

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

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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