Day

September 26, 2019
Warm-up OH Step-ups (Plate) Candle stick carry Wallballs x20 Box jumps x10 Snatch Balance prep: BN Press Dip/Drive Press to Squat Dip/Drive/Squat Snatch Balance Snatch Balance (10-8-6-5-5-5-5) *Learn the movement with the volume of reps. **Balance is the key word. Try and keep the feet flat throughout the whole movement. ***Build in weight if it...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/13/19

    Warm-up
    Metcon (4 Rounds for reps)
    Min 1 -C2B/Pull-ups

    Min 2- Plank on hands

    Min 3 – Overhead squats

    Min 4 – alt leg toes to bar

    Min 5- recovery pace row.

    4 rounds
    * Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.

CrossFit Teens

  • CrossFit Teens WOD 12/11/19

    Clean (2-2-2-2-2)
    Increase weight
    Metcon (2 Rounds for reps)
    2 RDS for reps

    5 min Calorie Bike

    Then

    10 AMRAP

    5 Pullups

    10 Pushups

    15 Squats

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