CrossFit WOD 1/10/20


Barbell assisted squat hold

Upright row

Upright row to overhead

BN Press

Press in half squat

Press in squat

P.Snatch Prep:

Tall P. snatch

High hang


Power snatch

Snatch Balance/OHS Prep:

Push Press

Push Jerk

Snatch Balance

Power Snatch (5×2)

* Build

Snatch Balance (3×2)


Overhead Squat (5×2)


Workout of the Day


  • CrossFit WOD 1/28/20

    Banded ankle mobility

    Banded hip mobility

    Back bend/asst back bend

    T/y/I x8 each

    2 rounds

    Push ups

    Pike push-ups


    Clean deadlift

    Muscle clean

    Power clean high

    Power clean mid

    Power clean low

    Metcon (Weight)
    With a Running Clock

    Min 0-10

    x10 push-ups

    Power clean 3-2-1

    Min 10-20

    x10 HSPU/Pike Push-ups

    Cleans 3-2-1

    Min 20-30

    Clean – Build to a 2RM
    *As the movement progresses and ROM increases, be passionate about making the movement correct.

    **Learn to move moderate to heavy weight efficiently while under fatigue.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    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