Category

Teens
Crossfit Games Open 20.5 Teens (Ages 14-15) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots 14/20 lb ball to 9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14-lb/20lb ball to...
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Overhead Squat (5-5-5-5-5+) Metcon (No Measure) Alternating Tabata Plate Hops Toes to Bar
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Squat Clean (Heavy 3 Rep) 500m Row (Time) Max Effort 500m Row
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Crossfit Games Open 20.3 and 18.4 Teens (Ages 14-15) (Time) 21 deadlifts 135/95 lb 21 handstand push-ups 15 deadlifts 135/95 lb 15 handstand push-ups 9 deadlifts 135/95 lb 9 handstand push-ups 21 deadlifts 185/135 lb 50-ft. handstand walk 15 deadlifts 185/135 lb 50-ft. handstand walk 9 deadlifts 185/135 lb 50-ft. handstand walk Time cap: 9...
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Deadlift (5-5-5-3-1+) Metcon (Time) 15-10-5-10-15 Box Jump Overs Burpees
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Deadlift (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 15/12 Cal Bike 50 Double Unders 15 KBS
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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
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Crossfit Games Open 20.1 Teens (Ages 14-15) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb/ 45lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time) 10 rounds for time of: 8 ground-to-overheads, 45 lb/ 35lb 10 bar-facing burpees* *May step over bar on burpees Time cap:...
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Metcon (2 Rounds for distance) 5 Min Max Distance Sled Push 5 Min Rest 5 Min Max Distance Ski
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Push Jerk (5-5-5-5-5+) Metcon (Time) 1600m Run 9 Thrusters 800m Run 15 Thrusters 400m Run 21 Thrusters
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Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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