Day

June 23, 2015
Crossfit Teens Shoulder Press (70%x3, 80%x3, 90%x3+) Metcon (Time) 600m Run 12 Goblet Squats 35/26 12 Pullups 400m Run 9 Goblet Squats 9 Pullups 200m Run 6 Goblet Squats 6 Pullups
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CrossFit Metcon (No Measure) External Rotation x20 Close Grip OHS x15 Split Jerk (5×3 @ 70%) Perform 1 Set every 2 minutes Metcon (Time) x 5 Thrusters @ 135/95 x9 Toes 2 Bar 6RFT Metcon (No Measure) Extra Work Core strengthening Banded Back Ext 3×15 Weighted Plank 3×30 Sec.
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Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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