CrossFit WOD 1/21/2021

Metcon (Time)

Lyla

10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups

Bodyweight clean and jerks

Scaling:

This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:

7-6-5-4-3-2-1 reps for time of:

Muscle-ups

¾ bodyweight clean and jerks

Beginner Option:

7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups

Knee push-ups

⅓ bodyweight clean and jerks
*Bar or Rings

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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